When it comes to toning and strengthening your arms, triceps exercises are essential. Strong triceps can help you with everyday activities like carrying groceries or lifting a suitcase, while toned triceps can give your arms a more defined look. If you’re looking to target your triceps, there are a variety of effective exercises you can do to build stronger arms. In this blog post, we’ll discuss the top 15 most effective triceps exercises that you can use to get the toned and strong arms you desire.
1) Diamond Push-Ups
Diamond Push-Ups are one of the most effective triceps exercises. This exercise targets the triceps, pectoral muscles, and front deltoids. To perform this exercise, start in a high plank position with your hands directly under your shoulders. Place your index fingers and thumbs together to form a diamond shape and then lower your body down until your chest touches your hands. Push back up to the starting position and repeat for desired reps. Make sure to keep your core engaged throughout the entire movement and to keep your hips level. By adding Diamond Push-Ups into your workout routine, you will be able to build stronger triceps, chest muscles, and shoulders.
2) Close Grip Bench Press
The close grip bench press is a great exercise for building strong, muscular triceps. It works the triceps muscles in the upper arm and is one of the best exercises to target that area. The close grip bench press can be performed with either a barbell or dumbbells.
To perform the exercise, begin by lying on a flat bench and gripping the barbell or dumbbells with your palms facing down. Your hands should be just inside shoulder-width apart. Make sure your feet are firmly planted on the ground and your back is pressed firmly against the bench.
Inhale and slowly lower the weight until it touches your chest. Exhale and press the weight back up to the starting position. Make sure to keep your elbows tucked in throughout the entire movement.
The close grip bench press is an effective exercise for targeting the triceps. It works all three heads of the triceps – the long head, medial head, and lateral head. This exercise can be done for high reps for more endurance or for lower reps for more power. Regardless of what rep range you choose, it’s important to use a weight that you can handle with proper form.
3) Weighted Dip
The weighted dip is one of the most effective exercises for developing the triceps muscles. This exercise requires a dipping belt, which you can purchase at any gym supply store or online. To do this exercise, you will need to attach a weight plate to the belt, and then attach it around your waist. Once you have your belt secured, you can begin the exercise. Start by standing up straight with your arms at your side, palms facing down. Slowly lower yourself down so that your arms are bent at the elbows and your forearms are parallel to the floor. Be sure to keep your body rigid throughout the movement and avoid sagging in your shoulders or chest. You can then drive through your hands and press yourself back up until your arms are straight. Repeat for desired number of repetitions. When doing this exercise, you should aim for 3-4 sets of 8-12 repetitions.
4) Overhead Dumbbell Extension
The overhead dumbbell extension is a great exercise for targeting the triceps muscle. It strengthens and tones the muscles, which can help to improve shoulder stability and strength.
This exercise involves lifting a dumbbell overhead and then lowering it back down in a controlled manner. You should keep your elbow close to your head and maintain good posture throughout the movement. This helps to isolate the triceps and ensure that they are getting the most benefit from the exercise.
To perform this exercise, stand upright with your feet shoulder-width apart and hold a dumbbell in each hand. Begin by extending your arms straight up over your head, maintaining a slight bend in your elbows. Slowly lower the weights back down until your arms are parallel to the ground. Make sure to keep your core engaged throughout the movement and avoid using momentum to complete the rep.
Incorporating this exercise into your regular workout routine can help you develop strong and toned triceps. Be sure to start with light weights to build your strength before progressing onto heavier weights.
5) Lying Dumbbell Extension
The lying dumbbell extension is one of the most effective triceps exercises you can do. It targets the triceps muscle group, located on the back of your arm, and is a great way to strengthen and build mass in your arms.
To do this exercise, start by lying flat on a bench with a dumbbell in each hand. Make sure your palms are facing each other, and keep your arms fully extended. Now, bend your elbows, lowering the dumbbells towards your chest until your forearms are parallel to the floor. Next, press the dumbbells up until your arms are again fully extended. Repeat this motion for 10-12 reps.
This exercise is important because it will not only help you build strength in your triceps muscles, but also add size and definition to them. It can be done with a variety of weights depending on your current strength level. Just make sure to focus on proper form throughout the exercise. Doing this exercise correctly will ensure that you reap all of the benefits and get maximum results!
6) Seated Dumbbell Extension
The Seated Dumbbell Extension is an effective triceps exercise that can help build strong arms. This exercise can be done while seated on a bench or chair and targets the triceps muscles, helping to strengthen them.
To begin, sit down on a bench or chair with a dumbbell in each hand. Keep your back straight, feet flat on the ground, and elbows at a 90-degree angle. With both hands, extend the dumbbells up above your head and then back down again, keeping your elbows as close to your ears as possible. Make sure to keep your wrists straight throughout the entire motion.
Complete three sets of 10-12 repetitions for each arm. Rest in between sets for 30 seconds before beginning the next set. Make sure to keep the movement slow and controlled throughout the entire exercise.
The Seated Dumbbell Extension is an effective triceps exercise that can help build strong arms and increase muscular endurance. Give it a try and you’ll soon be feeling the benefits!
7) Standing Dumbbell Extension
The standing dumbbell extension is a great exercise for strengthening and toning the triceps muscles. It’s a simple move that can be done almost anywhere.
To begin, stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bring the weights up to shoulder height with your palms facing inward. Keep your back straight and abs tight throughout the entire movement.
Slowly extend your arms behind you until they are fully extended and then bend your elbows to bring the weights back up to shoulder height. Make sure that you keep your elbows close to your body as you extend your arms. Exhale as you raise your arms and inhale as you lower them.
Make sure to keep the weights under control throughout the entire movement to get the most out of the exercise. Do 3 sets of 10-15 repetitions for best results.
The standing dumbbell extension is an excellent triceps exercise that can help you build strength and definition in your arms. Give it a try today!
8) Kickbacks
Kickbacks are an effective way to target the triceps muscles and build stronger arms. To do this exercise, stand up straight and hold a weight in each hand. Keeping your elbows close to your sides, bend them to 90 degrees. With a slight bend in your knees, extend your arms backward and squeeze your triceps. You should feel the tension as you extend your arms back and hold the contraction for a moment before returning to the starting position. Make sure you keep your core engaged throughout the exercise and do not use momentum to move the weights. Start with light weights and increase the weight as you get stronger. Do 3 sets of 8-12 repetitions for best results.
9) Pushdowns
Pushdowns are a great exercise for targeting the triceps. This exercise involves pushing a bar, rope, or band down against resistance. To perform a pushdown, stand in front of a cable pulley and grab the bar or rope with an overhand grip. Make sure your elbows are close to your sides and keep them there throughout the exercise. Slowly lower the bar or rope to chest level and then press it back up to the starting position. As you press the bar or rope up, make sure to squeeze your triceps muscles at the top of the movement. You can also use an E-Z bar attachment to vary your grip. Pushdowns can be done with either heavy weights or light weights depending on your goals. Keep your core tight throughout the movement and focus on feeling your triceps muscles working.
10) Barbell Curl
The Barbell Curl is an effective triceps exercise that can help to build stronger arms. This exercise can be done with a single barbell, allowing for increased weight and resistance. To perform this exercise, stand with feet hip-width apart and hold the barbell with an underhand grip, palms facing up. Keep the elbows close to the body and curl the barbell up to the chest. Make sure to keep the core engaged and move slowly and with control through the range of motion. Lower the barbell slowly back down to the starting position and repeat for desired number of repetitions.
This exercise is great for targeting the biceps as well as the triceps, as it requires you to use both muscles groups together in order to complete the movement. This exercise is relatively easy to perform but can be made more difficult by increasing the weight or using slow tempo. Try adding this exercise into your workout routine to start seeing results!
11) Hammer Curl
Hammer curls are a great way to target your biceps and brachialis muscles. This exercise also helps build muscular balance, strength and size in the arm. Hammer curls can be performed with either a pair of dumbbells or a barbell.
To perform the hammer curl, hold a dumbbell in each hand with your palms facing your body. While keeping your elbows close to your sides, curl the weights up towards your shoulders and then lower them back down to the starting position. Keep your elbows stationary throughout the movement and focus on squeezing your biceps at the top of the curl. Be sure to maintain good form and keep your back straight while performing this exercise.
Hammer curls are an effective way to increase muscular size and strength in the biceps and brachialis muscles. This exercise can be incorporated into any arm workout routine for best results. Additionally, you can adjust the weight used to match your fitness level and goals.
12) Zottman Curl
The Zottman Curl is a great exercise for targeting the triceps and building upper arm strength. This exercise is a combination of a bicep curl and reverse curl, making it a great choice for those looking for a more comprehensive workout for the arms.
To perform this exercise, start with a standing position and hold a pair of dumbbells at arm's length in front of your body with palms facing each other. Bend your elbows and curl the weights up towards your chest. At the top of the curl, rotate your wrists so that your palms face down and lower the weights back to your starting position. Reverse the motion and repeat.
This exercise can be performed by beginner and advanced exercisers alike. For beginners, use light weights and complete 3 sets of 10-12 reps with a 1 minute rest between sets. For advanced exercisers, increase the weight and perform 3 sets of 8-10 reps with a 1 minute rest between sets.
The Zottman Curl is an effective exercise for targeting your triceps and building overall upper arm strength. Incorporating this exercise into your routine will help you build stronger arms and improve your muscle definition.
13) Preacher Curl
The Preacher Curl is an excellent triceps exercise for isolating the muscle group. This exercise can be done with a barbell or dumbbells. To perform this exercise, start by sitting on a preacher bench and position your arms at the end of the bench with your palms facing up. Make sure your elbows are resting on the pad of the bench. Keep your upper arms stationary and curl the weights up toward your chest, focusing on squeezing the triceps at the top of the motion. Slowly lower the weights back to the starting position and repeat for the desired number of reps.
Preacher Curls are great for targeting the inner head of the triceps, which helps to add mass to the back of your arms. By using a preacher bench and maintaining strict form, you are able to really isolate and target this area of the muscle. Additionally, because you’re using a slower tempo and keeping tension on the muscle throughout the entire range of motion, you’ll also reap benefits from increased time under tension. Give Preacher Curls a try next time you hit the gym for an effective way to build bigger and stronger triceps!
14) Reverse Curl
The reverse curl is a simple but effective exercise that targets your brachioradialis, the muscle that runs along the outside of your forearm. It’s a great way to strengthen your forearms and upper arms without overworking them.
To do a reverse curl, start by standing with your feet shoulder-width apart and your arms at your sides. Hold a barbell or dumbbells with an overhand grip and palms facing away from you. Then, keeping your elbows tight to your sides, lift the weight up to your chest and then lower it back down.
Keep in mind that you don’t need to use a heavy weight for this exercise — it’s more about focusing on form than lifting heavy. As you progress, you can increase the weight, but always make sure to keep good form throughout the movement.
15) Plate Curl
The Plate Curl is an effective triceps exercise that focuses on the long head of the triceps, making it a great choice for building strength and size. This exercise is performed by standing with feet hip-width apart, holding a weight plate in both hands in front of the body. Bend the elbows and curl the weight up towards your chest, keeping your upper arms still. Slowly lower the weight back down to the starting position and repeat. It’s important to keep your form strict and use a weight that challenges your triceps without straining them. Plate curls are a great exercise for toning and strengthening your triceps, and can be incorporated into any workout program.
