Though often overshadowed by the more prominent and more visible chest, shoulders, and back muscles, the triceps are essential for a well-rounded physique. Not only do they add shape and definition to the upper arms, but they also play an essential role in stabilizing the shoulder joint. Strong triceps can help you lift heavier weights more easily, leading to better muscle growth. Here are seven top exercises for stronger triceps.
Rope Pushdowns
Rope pushdowns are a great way to target and strengthen the triceps muscles. To do them, grab a rope attachment on a cable machine and position it at shoulder height. Firmly grasp the handles and press down until your arms extend to the ground. As you do this, keep your elbows close to your body.
For best results, perform multiple reps with varying amounts of weight depending on your current level of strength and endurance. Triceps pushdowns can be a fun, effective workout to effectively target the triceps and get those toned arms you’ve been looking for!
Bar Pushdowns
Bar pushdowns are essential to any strength-training routine that focuses on building arm and back muscles. Whether you are a beginner or a seasoned gym goer, this exercise helps you work on the different muscle groups involved in pushing motion. The easy-to-learn yet difficult-to-perform bar pushdown targets the triceps, shoulders, chest, and back muscles all at once! With proper form and technique in place, bar pushdowns can help you get stronger and build endurance for more advanced exercises.
It is important to remember that with any exercise, taking your time and listening to your body is the best way to avoid injuries. So, give this effective and efficient exercise a try today!
Lying Triceps Extensions
Lying triceps extensions are a great exercise if you’re looking to target the back of your arms. You’ll need a flat bench and some form of weight – a barbell, dumbbells, or even an ezy bar. It’s essential to ensure your arms stay close to your body while performing these exercises, as it helps ensure that the triceps are utilized instead of any other muscle group. Make sure to keep consistent form throughout the entire set to ensure maximum effectiveness. When done correctly, this exercise is excellent for toning up those tricep muscles, so they look their best. Just remember to perform tricep stretches before and after the workout to avoid any potential injuries.
Diamond Push-Ups
Diamond push-ups are a fantastic way to work your chest, triceps, and core muscles all in one exercise. At first, they may seem intimidating, but with regular practice, you’ll quickly be able to increase your reps in no time. You begin in a traditional push-up position, except your hands will come together to form a diamond shape.
Start by lowering your chest towards the floor until your arms form 90-degree angles, and slowly return to the starting position. As you build strength and gain muscle control, you can even add extra exercises, such as knee tucks or explosive jumps, at the top of each rep for an added challenge. Diamond push-ups are a challenging yet rewarding way to achieve greater physical fitness!
Triceps Kickbacks
If you’re looking to really amp up your arm muscles, triceps kickbacks are an amazing exercise to incorporate into your workout plan. This simple but highly effective exercise strengthens the triads, which is key to gaining lean muscle and a toned result. Hold a pair of dumbbells beside you to start the movement, and bend both arms at a 90-degree angle towards your hips.
From there, use the muscles in your upper arm to push back until your hands reach directly behind you. To make this exercise even more effective, keep your elbows steady throughout, then move slowly through each repetition for maximum burn. With proper form and dedication, you can definitely expect some fantastic results!
Triceps Dips
If you’re looking for an effective exercise to get your arms looking toned and strong, look no further than triceps dips. This easy-to-do move can help target the back of your arms quickly and easily. Plus, you only need a step or bench to complete it; you don’t even need any special equipment!
To do triceps dips, you must sit on the edge of the step or bench with your hands shoulder-width apart, then lower yourself slowly until your elbows are at 90 degrees – making sure to keep them close to your body – and then push yourself back up. Just a few repetitions of this simple move will have those biceps looking fabulous in no time. So grab that step or bench, find some open space, and get started!
Overhead Triceps Extensions
The overhead triceps extension is a great exercise to build your arms while also engaging the core. The benefits of this exercise are twofold: You get the toning effects of tricep isolation and strengthen and stabilize your shoulders and back. Plus, performing overhead tricep extensions also fires up the abdominal muscles, so don’t be surprised if you feel that extra burn.
Ultimately, overhead triceps extensions can help increase your strength and performance in other exercises, giving you a more balanced upper body routine. Be sure to incorporate them into your workout regimen!
