If your goal is to tone and strengthen your upper arms, focusing on triceps workouts is essential. Including these exercises in your routine will help you build muscle and improve upper arm strength. Incorporating effective triceps exercises into your workout can lead to impressive upper-arm development.
Here are some of the most effective triceps exercises to include in your workouts:
1. Bench Press – The close-grip bench press targets the triceps more directly.
2. Dumbbell Overhead Triceps Press – Focuses on the long head of the triceps and allows you to safely increase weight over time.
3. Lying Triceps Extension – Helps to build muscle and stability in the upper body.
4. Dumbbell Triceps Kickback – Targets the lateral head of the triceps, helping to tone and strengthen your upper arms while also trimming body fat.
5. Triceps Pushdown – Enhances strength in your triceps, chest, and shoulders, contributing to overall upper body stability.
6. Triceps Extension – Primarily targets the back of your upper arm and offers the benefits of isolation and variety.
7. Skull Crushers – Increases triceps strength and overall elbow extension, improving injury resistance.
8. Triceps Dip – Strengthens the entire upper body and increases range of motion.
9. Decline E-Z Bar Triceps Extension – Places more demand on your triceps.
10. Reverse-Grip Triceps Pushdown – Targets the back of the upper arm and improves upper body push strength and stability.
11. Body Up – A close-grip press variation focusing on the triceps and core.
12. Pull Over – Builds upper body muscle, particularly in the chest, triceps, and lats.
13. Tate Press – Offers a focused workout for the triceps.
To build great triceps, include exercises that heavily involve pushing movements and allow you to safely lift heavy weights, such as the close-grip bench press, dips, and dumbbell overhead triceps extensions. Following these tips and consistently incorporating these exercises into your workouts will help you achieve well-defined, strong triceps.