Hey, looking to get those arms stronger? You’re in the right place! Today, we’ve got a great lineup of 10 effective tricep workouts that will help you achieve those powerful arms you’re after.
These workouts specifically target your triceps, the muscles located at the back of your upper arms. By incorporating these exercises into your routine, you’ll be giving your triceps the attention they deserve and pushing them to become stronger and more defined. From diamond push-ups to tricep dips, we’ve got you covered with a variety of exercises that will challenge your muscles and yield great results. So grab some dumbbells or find a sturdy ledge, and let’s get started on sculpting those arms with these 10 amazing tricep workouts!
1. Dips
Dips are an excellent tricep exercise that targets the entire muscle group. There are various ways to perform dips, each providing a unique challenge to your triceps.
Using Parallel Bars
To perform dips using parallel bars, start by gripping the bars with your palms facing down and your arms fully extended. Lower your body by bending your elbows until your shoulders are parallel to the floor. Then, push yourself back up to the starting position by straightening your arms. Repeat this motion for the desired number of repetitions.
Using a Bench
If you don’t have access to parallel bars, you can also perform dips using a bench. Position yourself with your back facing the bench and place your hands on the edge of the bench shoulder-width apart. Extend your legs and lift your body off the ground, keeping your arms straight. Lower your body by bending your elbows until your upper arms are parallel to the ground, then push yourself back up to the starting position.
Weighted Dips
Once you have mastered the basic dip exercise, you can add resistance by using a weight belt or holding a dumbbell between your feet. Adding weight to your dips increases the intensity and helps to further strengthen your triceps.
2. Close Grip Bench Press
The close grip bench press is another effective tricep exercise that primarily targets the inner head of the tricep muscle.
Standard Barbell Close Grip Bench Press
To perform the standard barbell close grip bench press, lie flat on a bench with your feet firmly planted on the ground. Grip the barbell with your hands about shoulder-width apart, palms facing towards your feet. Lower the barbell to your chest by bending your elbows, then push it back up to the starting position. Be sure to keep your elbows tucked close to your sides throughout the movement to maximize tricep activation.
Dumbbell Close Grip Bench Press
If you prefer using dumbbells, you can perform the close grip bench press with dumbbells instead. Lie flat on a bench with a dumbbell in each hand, palms facing towards your feet. Extend your arms fully, then slowly lower the dumbbells to your chest by bending your elbows. Push the dumbbells back up to the starting position while maintaining control and stability.
Machine Close Grip Bench Press
If you have access to a machine, try using a close grip bench press machine. Adjust the seat height and grip the handles with your palms facing towards your body. Push the handles away from your body by extending your arms, and then slowly bring them back in towards your chest by bending your elbows. This machine variation provides a controlled movement and is great for beginners or those recovering from an injury.
3. Skull Crushers
Skull crushers are a popular tricep exercise that primarily targets the long head of the tricep muscle.
Barbell Skull Crushers
To perform barbell skull crushers, lie flat on a bench with a barbell held directly above your chest, arms fully extended. Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary. Be sure to control the movement and avoid swinging the barbell. Once your forearms are parallel to the ground, extend your elbows and push the barbell back up to the starting position.
Dumbbell Skull Crushers
If you prefer to use dumbbells, you can perform skull crushers with them as well. Lie flat on a bench with a dumbbell in each hand, arms extended above your chest. Lower the dumbbells towards your temples by bending your elbows, keeping your upper arms stationary. As with the barbell variation, control the movement and avoid swinging the dumbbells. Extend your elbows and push the dumbbells back up.
EZ-Bar Skull Crushers
Another variation of skull crushers is the EZ-bar skull crusher. Use an EZ-bar, which has a zigzag or wavy shape, to perform this exercise. Lie flat on a bench and hold the EZ-bar with a narrow grip, palms facing up. Lower the EZ-bar towards your forehead, keeping your upper arms stationary. Extend your elbows and push the EZ-bar back up to the starting position.
4. Tricep Pushdowns
Tricep pushdowns are a staple tricep exercise that targets all heads of the tricep muscle.
Cable Tricep Pushdowns
To perform cable tricep pushdowns, attach a straight bar or rope handle to a high pulley cable machine. Stand facing the cable machine with your feet shoulder-width apart and your knees slightly bent. Grip the handle with your palms facing down, keeping your elbows tucked close to your sides. Push the handle down towards your thighs by extending your elbows, then slowly return to the starting position.
Rope Tricep Pushdowns
For a slight variation, use a rope attachment instead of a straight bar. Hold the rope with an overhand grip and bring your hands together in front of your chest. Keep your elbows tucked close to your sides and push the rope down towards your thighs by extending your elbows. Return to the starting position in a controlled manner.
V-Bar Tricep Pushdowns
Alternatively, you can use a V-bar attachment for tricep pushdowns. Grip the V-bar with your palms facing each other and your hands close together. Push the V-bar down towards your thighs by extending your elbows, then slowly return to the starting position. This grip variation targets the triceps from a different angle and can provide a unique challenge.
5. Overhead Tricep Extensions
Overhead tricep extensions are an excellent exercise for targeting the long head of the tricep muscle.
Barbell Overhead Tricep Extensions
To perform barbell overhead tricep extensions, stand with your feet shoulder-width apart and grasp a barbell with an overhand grip. Lift the barbell above your head and fully extend your arms. Slowly lower the barbell behind your head by bending your elbows, keeping your upper arms close to your head. Extend your elbows and raise the barbell back to the starting position, fully extending your arms.
Dumbbell Overhead Tricep Extensions
If you prefer using dumbbells, you can perform overhead tricep extensions with them as well. Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Extend your arm fully above your head and bring the dumbbell behind your head, bending your elbow. Keep your upper arm close to your head. Extend your elbow and raise the dumbbell back up to the starting position. Repeat the movement with the opposite arm.
Cable Overhead Tricep Extensions
Using a cable machine, attach a rope handle or single handle to a high pulley. Stand facing away from the cable machine with your feet shoulder-width apart. Grasp the handle with an underhand grip and raise it above your head. Lower the handle behind your head by bending your elbow, keeping your upper arm close to your head. Extend your elbow and raise the handle back to the starting position.
6. Bench Dips
Bench dips are a challenging exercise that targets the triceps and requires minimal equipment.
Standard Bench Dips
To perform standard bench dips, position yourself between two parallel benches or sturdy elevated surfaces with your back facing one bench and your hands gripping the edge of the other bench. Extend your legs fully in front of you and lower your body by bending your elbows, keeping your back close to the bench. Once your upper arms are parallel to the ground, push yourself back up to the starting position by extending your elbows.
Weighted Bench Dips
Once you have mastered standard bench dips, you can add resistance by placing a weight plate or dumbbell on your lap. This adds an extra challenge to the exercise, forcing your triceps to work harder as you push yourself back up.
Enhanced Bench Dips
For an even more intense tricep workout, elevate your feet on a bench or stability ball to create an incline. This changes the angle of the exercise and puts more emphasis on the triceps. It’s important to maintain proper form and control throughout the movement to avoid strain or injury.
7. Tricep Kickbacks
Tricep kickbacks are an isolation exercise that specifically targets the tricep muscle.
Dumbbell Tricep Kickbacks
To perform dumbbell tricep kickbacks, hold a dumbbell in each hand and bend forward at the waist, keeping your back straight. Position your upper arms parallel to the ground and extend your forearms back by straightening your elbows. Squeeze your triceps at the top of the movement, then slowly lower the dumbbells back to the starting position. Focus on maintaining a controlled and smooth motion throughout the exercise.
Cable Tricep Kickbacks
Attach a single handle to a low pulley cable machine and stand facing away from the machine. Step forward with one foot and hinge at the waist, keeping your back straight. Hold the handle with your working arm and fully extend your arm back by straightening your elbow. Control the movement as you return to the starting position.
Resistance Band Tricep Kickbacks
If you don’t have access to dumbbells or a cable machine, you can perform tricep kickbacks with resistance bands. Step on the resistance band with one foot, holding the other end of the band with your working arm. Bend forward at the waist, keeping your back straight, and fully extend your arm back by straightening your elbow. Return to the starting position in a controlled manner.
8. Narrow Pushups
Narrow pushups, also known as close grip pushups, are an excellent bodyweight exercise that targets the triceps.
Standard Narrow Pushups
Assume a high plank position, with your hands positioned slightly narrower than shoulder-width apart. Keep your elbows close to your sides as you bend them and lower your body towards the ground. Push yourself back up to the starting position by extending your elbows. Keep your core engaged and your body in a straight line throughout the exercise.
Elevated Narrow Pushups
To increase the challenge of narrow pushups, elevate your feet by placing them on a bench or step. This creates an incline and further targets your triceps. Ensure you maintain control and stability throughout the exercise to avoid strain or injury.
Weighted Narrow Pushups
For an additional challenge, you can add resistance by wearing a weighted vest or placing a weight plate on your back. The added weight increases the intensity of the exercise and helps to build tricep strength and definition.
9. Diamond Pushups
Diamond pushups, also known as triangle pushups, are a variation of the standard pushup that specifically targets the triceps.
Standard Diamond Pushups
Assume a high plank position and position your hands close together, forming a diamond shape with your thumbs and index fingers. Keep your elbows close to your sides as you bend them and lower your body towards the ground, aiming to touch your chest to your hands. Push yourself back up to the starting position by extending your elbows. Maintain a neutral spine and engage your core throughout the exercise.
Elevated Diamond Pushups
If you find diamond pushups too challenging, you can modify the exercise by elevating your hands on a bench or step. This reduces the amount of bodyweight you have to lift and makes the exercise more manageable. As you build strength, gradually lower the elevation until you can perform standard diamond pushups.
Weighted Diamond Pushups
To further challenge yourself and increase the intensity of the exercise, you can add resistance by wearing a weighted vest or placing a weight plate on your back. The added weight emphasizes tricep activation and promotes muscle growth.
10. Tricep Dumbbell Pullovers
Tricep dumbbell pullovers are a unique exercise that primarily targets the long head of the tricep muscle.
Standard Tricep Dumbbell Pullovers
Lie flat on a bench with a dumbbell in both hands, extended directly above your chest. Lower the dumbbells behind your head in a slow and controlled manner, bending your elbows slightly. Keep your upper arms stationary and avoid swinging the dumbbells. Raise the dumbbells back to the starting position by extending your elbows, focusing on contracting your triceps.
Flat Bench Tricep Dumbbell Pullovers
Performing tricep dumbbell pullovers on a flat bench allows for greater stability and control. Lie flat on a bench with a dumbbell in both hands, extended directly above your chest. Lower the dumbbells behind your head, bending your elbows slightly. Raise the dumbbells back to the starting position by extending your elbows, emphasizing the contraction of your triceps.
Incline Bench Tricep Dumbbell Pullovers
Performing tricep dumbbell pullovers on an incline bench changes the angle of the exercise and further targets the long head of the tricep. Set an incline bench to about 45 degrees and lie with your back against the bench, holding a dumbbell in each hand above your chest. Lower the dumbbells behind your head, bending your elbows slightly, and raise them back to the starting position by extending your elbows.
Incorporating these 10 effective tricep workouts into your fitness routine will help you develop stronger and more defined arms. Remember to use proper form, start with lighter weights or modifications if necessary, and gradually increase the intensity as you become more comfortable and stronger. Stay consistent, listen to your body, and enjoy the process of sculpting your triceps for improved overall strength and aesthetics.
