How to Work Out Triceps: A Comprehensive Guide

Introduction

The triceps brachii muscle is a three-headed muscle located on the back of the upper arm. It is responsible for extending the elbow and assisting in shoulder extension. Working out the triceps can help strengthen the muscles, improve posture, and increase overall arm strength. In this article, we’ll explore some of the best exercises for targeting the triceps and maximizing your results.

Bodyweight Triceps Exercises

Using your own bodyweight is an effective way to work out the triceps. Here are some of the most popular bodyweight exercises:

Pushups

Pushups are one of the most popular bodyweight exercises. They target multiple muscles, including the triceps. To do a pushup, start in a plank position with your hands directly beneath your shoulders. Lower your chest to the ground, then press back up. For an extra challenge, you can add variations like wide-grip pushups or decline pushups.

Dips

Dips are another great bodyweight exercise for the triceps. To do a dip, start by sitting on the edge of a chair or bench. Place your hands next to your hips and lift your body off the chair. Slowly lower your body toward the ground, then press back up. Make sure to keep your elbows close to your body throughout the movement.

Tricep Extensions

Tricep extensions are a simple bodyweight exercise that target the triceps. To do a tricep extension, start by standing with your feet hip-width apart. Raise both arms overhead, keeping your elbows bent. Then, lower your arms behind your head and return to the starting position. Keep your core engaged throughout the movement.

Using Resistance Bands

Resistance bands are a great tool for targeting the triceps. They provide additional resistance and can be used to perform a variety of exercises. Here are some of the best resistance band exercises for the triceps:

Banded Pushdowns

Banded pushdowns are one of the best exercises for targeting the triceps. To do a banded pushdown, start by securing a band around a stable object. Stand facing the band, holding it with your hands shoulder-width apart. Push down on the band, keeping your elbows close to your body. Return to the starting position and repeat.

Banded Overhead Extensions

Banded overhead extensions are a great way to target the triceps. To do a banded overhead extension, start by securing a band around a stable object. Stand facing the band, holding it with your hands shoulder-width apart. Pull the band up and over your head, keeping your elbows close to your body. Return to the starting position and repeat.

Banded Pull-Aparts

Banded pull-aparts are a simple yet effective triceps exercise. To do a banded pull-apart, start by securing a band around a stable object. Stand facing the band, holding it with your hands shoulder-width apart. Pull the band apart, keeping your elbows close to your body. Return to the starting position and repeat.

Using Barbells and Dumbbells

Barbells and dumbbells are classic tools for targeting the triceps. Here are some of the best barbell and dumbbell exercises for the triceps:

Overhead Extension

Overhead extensions are a great way to target the triceps. To do an overhead extension, start by lying on your back. Hold a dumbbell or barbell above your chest with both hands. Keeping your elbows close to your body, lower the weight behind your head. Return to the starting position and repeat.

Kickbacks

Kickbacks are a simple yet effective triceps exercise. To do a kickback, start by standing with your feet hip-width apart. Holding a dumbbell in one hand, bend forward at the waist. Keep your elbow close to your body and extend your arm backward. Return to the starting position and repeat.

Skull Crushers

Skull crushers are an effective exercise for targeting the triceps. To do a skull crusher, start by lying on your back. Hold a dumbbell or barbell above your chest with both hands. Keeping your elbows close to your body, lower the weight toward your forehead. Return to the starting position and repeat.

Weighted Machines

Weighted machines are a great way to target the triceps. Here are some of the best weighted machine exercises for the triceps:

Seated Dip Machine

The seated dip machine is a great way to target the triceps. To do a seated dip, sit on the machine and place your hands on the handles. Keeping your elbows close to your body, lower your body toward the ground. Return to the starting position and repeat.

Cable Pushdowns

Cable pushdowns are a great exercise for targeting the triceps. To do a cable pushdown, stand facing a cable machine and grab the handle. Keeping your elbows close to your body, push the handle down. Return to the starting position and repeat.

Tricep Pushdowns

Tricep pushdowns are a great way to target the triceps. To do a tricep pushdown, stand facing a cable machine and grab the rope attachment. Keeping your elbows close to your body, push the rope down. Return to the starting position and repeat.

Using Medicine Balls

Medicine balls are a great tool for targeting the triceps. Here are some of the best medicine ball exercises for the triceps:

Tricep Throw

The tricep throw is a great exercise for targeting the triceps. To do a tricep throw, start by standing with your feet hip-width apart. Hold a medicine ball in both hands and extend your arms overhead. Keeping your elbows close to your body, throw the ball against the wall. Catch it and repeat.

Overhead Extension

Overhead extensions are a great way to target the triceps. To do an overhead extension, start by lying on your back. Hold a medicine ball above your chest with both hands. Keeping your elbows close to your body, lower the ball behind your head. Return to the starting position and repeat.

Chest Pass

The chest pass is a great exercise for targeting the triceps. To do a chest pass, start by standing with your feet hip-width apart. Hold a medicine ball in both hands and extend your arms overhead. Keeping your elbows close to your body, throw the ball against the wall. Catch it and repeat.

Using Cable Machines

Cable machines are a great tool for targeting the triceps. Here are some of the best cable machine exercises for the triceps:

Single-Arm Pushdown

The single-arm pushdown is a great exercise for targeting the triceps. To do a single-arm pushdown, stand facing a cable machine and grab the handle with one hand. Keeping your elbow close to your body, push the handle down. Return to the starting position and repeat.

Overhead Extension

Overhead extensions are a great way to target the triceps. To do an overhead extension, stand facing a cable machine and grab the rope attachment. Keeping your elbows close to your body, pull the rope up and over your head. Return to the starting position and repeat.

Rope Pushdown

The rope pushdown is a great exercise for targeting the triceps. To do a rope pushdown, stand facing a cable machine and grab the rope attachment. Keeping your elbows close to your body, push the rope down. Return to the starting position and repeat.

Using Kettlebells

Kettlebells are a great tool for targeting the triceps. Here are some of the best kettlebell exercises for the triceps:

Kettlebell Floor Press

The kettlebell floor press is a great exercise for targeting the triceps. To do a kettlebell floor press, start by lying on your back. Hold a kettlebell in each hand and press them up toward the ceiling. Keeping your elbows close to your body, lower the weights toward the floor. Return to the starting position and repeat.

Kettlebell Overhead Extension

Kettlebell overhead extensions are a great way to target the triceps. To do a kettlebell overhead extension, start by standing with your feet hip-width apart. Hold a kettlebell in each hand and extend your arms overhead. Keeping your elbows close to your body, lower the weights behind your head. Return to the starting position and repeat.

Kettlebell Tricep Press

The kettlebell tricep press is a great exercise for targeting the triceps. To do a kettlebell tricep press, start by standing with your feet hip-width apart. Hold a kettlebell in each hand and press them up toward the ceiling. Keeping your elbows close to your body, lower the weights toward your forehead. Return to the starting position and repeat.

Conclusion

There are many effective exercises for targeting the triceps. From bodyweight exercises to weighted machines and kettlebells, there are plenty of options to choose from. To maximize your results, make sure to focus on proper form and full range of motion. Incorporating a variety of exercises into your routine will help ensure that all areas of the triceps are worked.