Do you know that, your triceps muscles holds on to 60% of your total arm muscles?. Although they are not as big as your chest or back muscles but still one can’t ignore them since Triceps are the most appealing male body part. So, keeping these things in mind here I’ve prepared a list of top 5 tricep workouts.
Now It’s not necessary to perform all 5 of these exercises, You can pic any three workouts you’re comfortable with,and make sure to train your triceps at-least once a week. Now all these exercises are pretty beginner friendly and can be done by anyone.
Anatomy of triceps
The above picture shows the structure of triceps, In triceps there are 3 heads. The yellow region is your lateral head, The area colored in red is called the long head. And the green region is our medial head. Therefore no one workout is enough to train the full muscle. Let’s see how to hit ’em all.
1) Close Grip Bench Press
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In case if you are serious about building huge triceps, This will be your go to tricep workouts. As the name says, In close grip bench press you bring your hand closer together as compared to a traditional bench press.
The workout features the use of both shoulder and triceps at the same time. This workout comes handy in strength building. For fast and better results do it for 3-4 sets each of 10-12 reps.
2) Dumbbell Tricep Extension
Dumbbell Tricep Extension is a single-joint exercise that targets your triceps specifically. Benefits of this workout include it’s isolation effect, stabilizing shoulder joins and giving arms a good shape.
And the best part about this exercise is that it offers a lot of variations. One can perform it using dumbbell, barbell, Z2 bar or the cable machine. But we’ll go with the lying dumbbell extension in out tricep workouts. Again do 3-4 sets each of 8-10 reps.
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3) Tricep Push Down
Tricep Push Down are an awesome isolation workout for building bigger triceps. The rope tricep extension targets the triceps muscles and provides it a better definition and size. It’s a little known fact that doing the tricep push down also works the bicep muscles as well.
You can do both bar push down as well as rope push down but rope push down shone shown above in the video works better than bar push downs. Do it for 3-4 sets each of 10-12 repetitions.
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4) Tricep Kickback
Tricep Kickback is great exercise for building bigger triceps. This workout specifically targets the long head of tricep muscle. Do this workout for 2-3 sets each of 10-12 reps.
5) Bench Dips
Bench dips is a compound exercise which strengthens both your tricep as well as shoulders. Among of the 5 workouts that I’ve listed above, this should be the easiest of them. As the name bench dips suggests you’ll need nothing more then a bench to perform this exercise.
If your goal is mass building you can consider putting some weight over your legs to make it more challenging. Do it for 2-3 sets each of 8-10 reps with weights.
- Do 3-5 sets of close grip bench press each of 10-12 reps.
- Do 3-5 sets of dumbbell tricep extension each of 8-10 reps
- Choose either tricep push down or tricep kickback and do it for 3-5 sets each of 10-12 reps.
- Do 3-4 sets of Bench dips with weights each of 8-10 reps.
was this article about tricep workouts helpful? Let me know in the comment section. And for any fitness related help please feel free to contact me personally. I would love to help you.