Ultimate Guide to Triceps Workouts: Build Stronger, Defined Arms
1. Barbell Close Grip Bench Press
The Barbell Close-Grip Bench Press is one of the best exercises to isolate the triceps. This exercise also works the chest and his shoulders quite well too. Using a close grip, with hands placed fairly closer than shoulder-width, we are able to take this bench press variation away from the chest and focus it entirely on the triceps. The closed grip bench press is a great tool when wanting to focus on arm strength and size. Consider that proper form and control of motion will help avoid strain in the shoulders as well as make this exercise far more effective.
2. Parallel Bars Dips
Parallel bar dips is a classic bodyweight exercise that targets the triceps, chest, and shoulders. The parallel bar dips exercise is performed by supporting your body on two parallel bars and lowering yourself until your elbows are at about a 90-degree angle, then pushing back up, this movement builds upper-body strength and muscle definition. This exercise is one of the best for the triceps.
3. Overhead EZ Close Grip Tricep Extension
The Overhead EZ Close Grip Tricep Extension is a one of the movements to work the triceps extended, especially the long head. The overhead ez close grip extension is done by taking an ez curl bar with a close grip and bringing it overhead. This means lowering the ez bar behind the head and pressing it back up. The advantage of an ez bar is that it limits wrist strain as apposed to the straight bar, making it the more joint-friendly tricep movement option.
4. Wide GripEZ Skull Crushers
Wide Grip Skull Crusher is a tricep exercise that targets the outer head of the tricep. The Wide Grip Skull Crusher is performed lying on a bench while holding an EZ curl bar with a wide grip, The bar is lowered to the forehead or just behind the head, and then pressed back up. This variation is great for building arm size and definition, and the EZ bar reduces wrist strain. Controlled movement and proper form are essential to avoid stress and to ensure effective muscle engagement.
5. Triceps Pushdown
The Triceps Pushdown is a popular machine exercise using a cable machine that activates all three heads of the triceps to build upper arm strength and definition. These are accomplished by pulling the rope and bar attachments down and keeping the elbows in tight against the sides of the body. Pulling down will fully isolate the triceps muscle for maximum engagement of the triceps. Doing it properly, with controlled motion is the key to building your triceps.
6. Diamond Pushups
Diamond pushups are a challenging bodyweight exercise that primarily targets the triceps. The diamond pushups also engage the chest and the shoulders. The Diamond pushups are performed by placing the hands close together under the chest in a diamond shape, thumbs and index fingers touching. This exercise increases the load on the triceps as compared to regular pushups. Maintaining a straight body line and lowering yourself with control is essential for proper form and avoiding strain on the wrists or elbows.
7. Triceps Single Hand Cable Kickbacks
Single arm cable tricep kickback is one of the best exercises that specifically target the triceps, primarily the long head. This is a cable machine exercise with a single handle attachment. The user will extend the arm moving it backward while the upper arm is stationary and stays close to the body. Form and controlled movements will ensure maximum results and achieve the movement without strain to the shoulder and elbow.
