12 Best Triceps Workout Exercises To Strengthen Your Triceps

When it comes to building impressive arms, the triceps muscle plays a significant role. Not only do well-developed triceps enhance the overall aesthetics of your arms, but they also contribute to increasing your overall strength and athletic performance.

And we all know its not rocket science when it comes to having bigger and stronger triceps. Its all about your triceps workout routine and how you do it. Triceps workout not only focuses on your triceps but also help you develop and strengthen your overall arms and muscles or even your upper body to say.

In this blog, we’ll be exploring 12 basic but highly effective triceps workout exercises that will help you achieve bigger, stronger, and more defined triceps. Also we will give you some bonus tips for effective triceps training.

Basic Triceps Workout Exercises

1. Close Grip Bench Press

The close grip bench press is a compound exercise that primarily targets the triceps.

• To perform this exercise, lie on a flat bench and grip the barbell with your hands placed shoulder-width apart.
• Lower the barbell slowly to your chest and then push it back up explosively.

2. Triceps Dips

Triceps dips are a bodyweight exercise that effectively engages the triceps.

• Use the edge of some parallel bars or a strong bench or chair.
• Lower your body by bending your elbows, then push yourself back up using your triceps.

3. Skull Crushers (Lying Triceps Extensions)

Skull crushers are a classic triceps isolation exercise.

• With a barbell or dumbbells in your hands, lie on a flat bench.
• Lower the weight towards your forehead while keeping your elbows stationary, and then extend your arms back up.

4. Triceps Rope Pushdown

Using a cable machine and a rope attachment, stand with your feet shoulder-width apart.

• Push the rope down while keeping your upper arms close to your body.
• Keep your attention on contracting your triceps at the movement’s base.

5. Diamond Push-Ups

Diamond push-ups put more emphasis on the triceps compared to regular push-ups.

• Get into a push-up position, but bring your hands close together to form a diamond shape with your thumbs and index fingers.
• With your elbows close to your torso, perform push-ups.

6. Overhead Triceps Extensions

• Stand or sit with a dumbbell or kettlebell held overhead.
• Lower the weight behind your head by bending your elbows, and then extend your arms to return to the starting position.

7. Triceps Kickbacks

• Hold a dumbbell in each hand, hinge forward at your hips, and keep your back straight.
• Extend your arms behind you, squeezing your triceps at the top, and then return to the starting position.

8. Bench Dips

• Sit on the edge of a bench with your hands gripping the edge.
• Walk your feet forward and lower your body until your upper arms are parallel to the ground.
• Use your triceps to raise yourself back up.

9. Barbell Triceps Extension (Nose breakers)

• Lie on a bench with a barbell in your hands.
• Lower the barbell towards your forehead while keeping your upper arms stationary, and then extend your arms back up.

10. Triceps Workout Pushdown with Bands

Attach resistance bands to a sturdy anchor and hold the other end with both hands. Perform the pushdown movement, focusing on the contraction in your triceps.

11. Close Grip Push-Ups

Perform regular push-ups, but place your hands close together, directly under your shoulders. This version concentrates more on the triceps.

12. Diamond Dumbbell Press

• Lie on a flat bench with dumbbells in hand.
• Position your hands so that your palms are facing each other, and your thumbs and index fingers form a diamond shape.
• Press the dumbbells up while keeping your elbows close to your body.

You Might Also Want To Know: 12 Basic Biceps Exercises To Grow Size

Incorporating these 12 basic triceps workout exercises into your fitness routine can lead to bigger and more defined triceps over time. this will not only cover your triceps workout but also your upper body routine.

Remember to maintain proper form, gradually increase the weight and intensity, and allow adequate rest for muscle recovery. Combine these exercises with a balanced diet and overall workout routine for best results.

Strong, well-developed triceps will not only enhance your physical appearance but also improve your overall upper body strength and performance in various exercises and daily activities.

When it comes to triceps workout one must know how to do and add the exercises mentioned above in your workout routine. But also should know some extra tips and things which are important for you triceps workout routine and overall health and body.

Bonus Tips for Effective Triceps Workout Training

1.Progressive Overload: To continue making gains, progressively increase the resistance or intensity of your triceps exercises over time. This can be achieved by adding more weight, increasing repetitions, or altering the exercise difficulty.

2. Variation is Key: Keep your triceps workouts fresh and engaging by incorporating different exercises and variations. Changing angles, grips, and equipment can target different parts of the triceps and prevent plateaus.

3. Mind-Muscle Connection: Focus on establishing a strong mind-muscle connection during triceps exercises. Concentrate on contracting and squeezing the triceps at the peak of each movement for better muscle activation.

4. Warm-Up: Always warm up your triceps before starting any intense workout. Five to ten minutes of light cardio or dynamic stretching will increase blood flow to the muscles and reduce the risk of injury.

5. Proper Form: Maintaining proper form during triceps exercises is crucial to prevent injuries and maximize muscle engagement. If you’re unsure of the proper form, think considering getting advice from a licensed personal trainer.

6. Rest and Recovery: Allow your triceps enough time to recover between workouts. Aim for at least 48 hours of rest before training the same muscle group again. Proper recovery promotes muscle growth and reduces the risk of overtraining.

7. Incorporate Compound Exercises: While isolation exercises are excellent for targeting the triceps directly, don’t neglect compound exercises like bench press and shoulder press, as they also engage the triceps as secondary muscles.

Also Know: What are compound exercises?

8. Consistency is Key: Building bigger triceps, like any muscle group, requires consistent effort and dedication. Stick to your workout plan and be patient; results will come with time and effort.

9. Balanced Diet: Ensure your diet supports your muscle-building goals. Consume an adequate amount of protein, complex carbohydrates, healthy fats, and stay hydrated for optimal muscle growth and recovery.

10. Track Your Progress: Keep a workout journal or use fitness apps to track your progress, including the weight lifted, sets, and repetitions. Monitoring your improvements will motivate you to keep pushing harder.

11. Compound Arm Movements: Engage your triceps during compound arm movements like pull-ups and rows. Properly engaging the triceps in these exercises will add extra stimulus to their growth.

12. Rest Between Sets: Allow adequate rest between sets to recover fully. Depending on your training intensity, aim for 1 to 3 minutes of rest between sets.

Remember, building bigger triceps is not an overnight process. It requires dedication, hard work, and a well-rounded approach to training and nutrition. Combine these 12 exercises with the bonus tips, and you’ll be well on your way to achieving impressive, powerful triceps that complement your overall physique.

Always consult with a healthcare professional or fitness expert before starting a new exercise routine, especially if you have any pre-existing medical conditions or concerns. Happy training!