June 25, 2024

Introduction

Are you looking to sculpt your triceps and achieve those toned and defined arms you’ve always dreamed of? Look no further! In this article, we will guide you through the top 10 triceps exercises that you can perform at the gym. These exercises target the three heads of your triceps, helping you build strength and size. So, let’s dive in and discover the best triceps exercises to add to your workout routine!

1. Tricep Dips

Tricep dips are an excellent exercise for targeting the triceps. You can perform them using parallel bars or a dip station. Start by gripping the bars with your arms straight and your body suspended. Lower your body by bending your elbows until your upper arms are parallel to the floor. Push yourself back up to the starting position. Repeat for the desired number of repetitions.

2. Close-Grip Bench Press

The close-grip bench press is a classic triceps exercise that also engages your chest and shoulders. Lie down on a flat bench and grip the barbell with your hands placed shoulder-width apart. Lower the barbell to your chest, keeping your elbows close to your body. Push the barbell back up to the starting position while keeping your triceps engaged. Repeat for the desired number of repetitions.

3. Tricep Pushdowns

Tricep pushdowns are an effective isolation exercise that targets the triceps’ lateral head. Attach a straight bar to a cable machine and grasp it with an overhand grip. Stand with your feet shoulder-width apart, and keeping your elbows close to your body, push the bar down until your arms are fully extended. Slowly return to the starting position and repeat.

4. Skull Crushers

Skull crushers are a challenging exercise that primarily targets the long head of the triceps. Lie down on a flat bench with a barbell or dumbbells held above your chest. Lower the weight towards your forehead, bending your elbows. Extend your arms back up to the starting position, focusing on engaging your triceps throughout the movement. Repeat for the desired number of repetitions.

5. Overhead Tricep Extension

The overhead tricep extension is a great exercise for targeting the triceps’ long head. Stand or sit with a dumbbell or cable attachment held above your head with your arms fully extended. Lower the weight behind your head by bending your elbows. Extend your arms back up to the starting position, feeling the contraction in your triceps. Repeat for the desired number of repetitions.

6. Close-Grip Push-Ups

If you prefer bodyweight exercises, close-grip push-ups are an excellent option for targeting your triceps. Start in a push-up position with your hands close together, directly under your shoulders. Lower your body towards the ground by bending your elbows, keeping them close to your sides. Push yourself back up to the starting position, focusing on contracting your triceps. Repeat for the desired number of repetitions.

7. Cable Rope Overhead Tricep Extension

The cable rope overhead tricep extension is a variation of the overhead tricep extension that provides constant tension on the triceps. Attach a rope to a cable machine and stand facing away from it. Hold the rope with your palms facing each other and your arms fully extended above your head. Lower the rope behind your head by bending your elbows. Extend your arms back up to the starting position and repeat.

8. Diamond Push-Ups

Diamond push-ups are another bodyweight exercise that targets the triceps effectively. Start in a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body towards the ground by bending your elbows, keeping them close to your sides. Push yourself back up to the starting position, feeling the burn in your triceps. Repeat for the desired number of repetitions.

9. Tricep Kickbacks

Tricep kickbacks are an isolation exercise that targets the triceps’ lateral head. Hold a dumbbell in each hand and bend your knees slightly. Lean forward, keeping your back straight, and bring your elbows up to a 90-degree angle. Extend your arms straight back, focusing on contracting your triceps. Slowly return to the starting position and repeat for the desired number of repetitions.

10. Rope Tricep Pushdowns

Rope tricep pushdowns are a variation of the tricep pushdown exercise that provides a different grip and range of motion. Attach a rope to a cable machine and grasp it with an overhand grip. Stand with your feet shoulder-width apart and your elbows close to your body. Push the rope down until your arms are fully extended. Slowly return to the starting position and repeat.

Conclusion

Now that you know the top 10 best triceps exercises at the gym, it’s time to incorporate them into your workout routine. Remember to start with a weight that challenges you but allows you to maintain proper form. As you progress, gradually increase the weight to continue challenging your triceps. Combine these exercises with a balanced diet and overall fitness routine for optimal results. Get ready to rock those sleeveless shirts with confidence and showcase your sculpted triceps to the world!