Strong arms are essential for practically every upper body activity you perform on a daily basis, and your triceps perform the most work. You use your triceps every time you push something, whether it’s a table, box, door or barbell.
The triceps are made up of three distinct muscle groups, namely; the long head, the lateral head, and the medial head. During triceps exercises, all of these heads contract, but specific workout routines can focus on specific muscle groups. But the best way to develop strong, solid triceps is to perform exercises that target all the muscle groups at once.
Triceps Workouts: How Should You Do Them?
Creating a triceps workout might enable you to develop functional mobility. Additionally, powerful triceps are required for training various other muscle groups. Push-ups and chest presses, for instance, require strong triceps. Here are some things to think about while organizing a triceps workout.
Warm Up
Before working on your triceps or any other strength-training exercise, you should warm up. It boosts the warmth of your muscles and gets blood circulating to them, both of which help prevent injury. Jumping jacks, fast feet and jump, squat jumps or brisk walking can all serve as good warm-up exercises.
Work Out Several Muscle Groups
Triceps workouts are different from conventional strength training because they do not engage other muscle groups in the body at the same time. It is because of this singular reason that most people prefer workouts that simultaneously train several muscle groups. But which muscle groups, in addition to your triceps, should you work out?
Because the shoulders and chest are all involved in many of the same functional motions, they are frequently trained with the triceps. However, you should give yourself two days of recovery after a training session before you attempt training these muscle groups together again.
How Often Should You Work out?
When training your triceps, vary your workout routine to target all three heads of your triceps muscle. By doing so, you will evenly develop the strength of the entire muscle groups of your triceps.
When beginning a workout routine, try to complete three sets of 10 to 12 repetitions. You might be unsure of the ideal weight for your weights. For each exercise, aim for roughly 70% of the maximum weight you are capable of lifting. As your fitness level improves, increase the weight and reps.
Top Triceps Workouts
According to the American Council on Exercise (ACE), some triceps workouts are more beneficial than others. In a study funded by ACE, scientists led participants through eight of the most popular triceps workouts while recording muscle activity by securing EMG electrodes to the patients’ triceps.
Armed with the results from their study, ACE was able to identify and rank the top eight triceps workouts. Below are four of the best triceps workouts (according to ACE) that you can try out today:
- Diamond push-ups: The most efficient exercise for highlighting all three heads of your triceps is the diamond push-up.
- Kickbacks: Although not nearly as effectively as the diamond push-up, this exercise will still stimulate all three heads of your triceps.
- Triceps extensions: This workout focuses on the long head muscle group of your triceps.
- Triceps pushdowns: This workout focuses mainly on the lateral head muscle group of your triceps.
#1. Diamond Push-Ups
Undoubtedly, the toughest triceps workout on the list of top triceps workouts is the diamond push-up. You might need to start this routine on your knees and gradually work your way up to your toes because this workout requires a ton of upper body strength.
How to Perform a Diamond Push-Up
- Start the move by setting up your hands on the mat in a diamond configuration, with your fingers wide and your thumbs and forefingers in contact.
- To make the exercise easier to perform, keep your knees on the floor or straighten your legs into a plank position.
- Keep your back straight and your abs firm as you bend your elbows and lower yourself until your chin or chest touches the floor. If you’re unable to get all the way down, try to get as low as you can while working to gradually build up the strength required to do so. Your elbows should remain close to your sides throughout the entire action.
- For 1 to 3 sets of 8 to 16 repetitions, press back to the starting position while maintaining a stiff torso.
Targeted Muscle Groups:
- Upper pectoralis major
- Anterior deltoid
- Lower pectoralis major
- Biceps brachii (short head)
- Triceps brachii
#2. Triceps kickback
The triceps kickback, with an estimated 88% of muscle activation, ranks second among triceps exercises according to an ACE study.
You really have to battle against gravity when leaning forward to transfer the weight up and down. The trick to this technique is to stretch your forearm behind you while stabilizing your upper arm with your shoulder. To preserve proper form if your elbow starts to wander downward, use a lesser weight.
How to Perform Triceps Kickbacks
- In order to support your back, place your right foot forward on a step or platform, rest your right forearm on your thigh, or let your arm fall directly below your shoulder.
- Pull your elbow up to the level of your torso while holding a weight (Dumbbell) in your left hand.
- Extend your arm behind you while keeping your elbow in the previous posture and concentrate on tightening your triceps muscle.
- For one to three sets of 8 to 16 repetitions, lower your forearm to around 90 degrees.
- Keep your upper arms pressed against your body at all times while performing this workout.
Targeted Muscle Groups:
- Triceps lateral head
- Triceps long head
- Triceps medial head
#3. Triceps Dips
Depending on how you place your feet, triceps dips are the third most effective and difficult workout. However, your movement is much easier in this variation since your knees are bent. The intensity of your workout will increase if you extend your feet out.
To keep a safe movement during this workout, you must maintain your hips tight to a chair or bench to prevent shoulder strain. Keep your shoulders back and away from your ears, and if you have any shoulder pain, skip this exercise.
How to Perform a Triceps Dip
- With your knees bent or your legs out straight, take a seat on a chair or bench with your hands just outside of your hips.
- Lift up onto your hands, keeping your hips close to the chair or bench. Bend your elbows, bringing them down at about a 90-degree angle.
- Keep your shoulders down, your abs tight and your elbows facing back.
- For one to three sets of 8 to 16 repetitions, push back to the beginning.
- If you have any shoulder soreness, stay away from this workout.
Targeted Muscle Groups:
- Triceps brachii
- Anterior deltoid
- Pectoralis major
- Latissimus dorsi
- Levator scapulae
#4. Overhead Triceps Extensions
The fourth most efficient exercise, which results in roughly 76% of muscle activation, is the overhead triceps extension. As you drop the weight behind you, it’s important to maintain your arms close to your ears. To prevent your back from arching, make sure you can contract your abs.
This workout can be performed standing or sitting. Unbelievably, performing this exercise while seated feels more difficult, and sitting on an exercise ball can help to strengthen your core.
How to Perform a Triceps Extension Overhead
- Keep your back straight as you sit on a chair, bench, ball, or stand. With both hands extended aloft, hold a weight (Dumbbell).
- As you lower the weight behind your head, keep your elbows pointed forward and your biceps near to your ears until your elbows are roughly 90 degrees from your head.
- One to three sets of 8 to 16 repetitions should be performed by straightening your arms while contracting your triceps.
- Throughout the exercise, maintain abdominal engagement and avoid arching your back.
Targeted Muscle Groups:
- Triceps lateral head
- Triceps long head
- Triceps medial head
#5. Triceps rope pushdown
The rope pushdown, which is often performed on a cable machine with a rope attachment, ranks fifth and causes roughly 74% of the muscles to contract. To effectively activate your triceps muscle, you have to spread the rope at the bottom-end of the movement.
You can use a resistance band if you don’t have access to a cable machine. Tie a loose knot in the band about halfway down and fasten it to the top of a doorway.
How to Perform a Rope Pushdown
- Hold the rope close to the knotted ends at a cable machine with a rope attachment and start the workout with your elbows bent to around 90 degrees. Your elbows should be placed close to your body.
- Spread the rope out slightly on either side as you extend your arms and lower your hands to the ground while contracting your triceps.
- For 1 to 3 sets of 8 to 16 repetitions, bring your forearms back to the starting position.
Targeted Muscle Groups:
- Triceps lateral head
- Triceps long head
- Triceps medial head
#6. Bar Pushdowns
The bar pushdown is comparable to the rope pushdown but is only approximately 67% as effective. You can perform this exercise at home using an exercise band and a tiny pole or bar threaded through the grips. This exercise is typically performed on a cable machine at the gym with a little bar attachment.
The key to this exercise is to push the weight down while keeping the elbows still. The exercise may be less beneficial if you elevate the bar too high, such as above the level of your neck.
How to Perform a Bar Pushdown
- Holding onto the bar with your elbows bent to roughly 90 degrees, stand in front of a cable machine.
- Push the bar down while keeping your elbows still and extending your arms while also tightening your triceps.
- Repeat for 1 to 3 sets of 8 to 16 repetitions, bringing the bar back up to about chest level without moving your elbows.
Targeted Muscle Groups:
- Triceps lateral head
- Triceps long head
- Triceps medial head
#7. Lying Triceps Extensions (Skull Crushers)
Unexpectedly, the skull crusher exercise, or lying triceps extensions, came up at number seven with a 62% muscle activation rate. This workout is reputed for being difficult; therefore you may find its relatively low activation rate quite surprising.
Instead of doing skull crushers in isolation, the muscle activation data suggests that you should incorporate this exercise into a regimen that also includes some of the best and most effective workouts. To achieve greater results and stronger triceps, use a mix of workouts that target various muscles at various intensities.
How to Perform a Skull Crusher
- Holding a barbell or dumbbells with your hands spaced roughly shoulder-width apart, lie on a bench, step, or the floor.
- Start the exercise by raising the weight above your head while keeping your thumbs and fingers close together and your palms facing outward.
- As you lower the weight, bend your elbows until they are roughly 90 degrees. You would want to avoid crushing your head by going too low during this portion of the exercise.
- To straighten your arms without locking your joints, squeeze your triceps.
- For 1 to 3 sets, perform 8 to 16 reps each time.
Targeted Muscle Groups:
- Triceps brachii
- Biceps brachii
- Latissimus dorsi
- Serratus anterior
- Pronator teres
- Palmaris longus
- Flexor carpi radialis
- Flexor carpi ulnaris
#8. Close Grip Bench Presses
With a 62% muscle activation rate, the close grip bench press is the eight most effective triceps exercise. The fact that the move also requires a significant amount of chest effort suggests that your triceps may not be as heavily worked as in other exercises.
Even so, you should still perform this exercise. In fact, if you want to strengthen your triceps and chest at the same time, this exercise can be fantastic.
This workout can warm up your triceps before you go on to more targeted exercises by performing it after your chest exercises.
How to Perform a Close Grip Bench Press
- Holding a barbell or pair of dumbbells with hands roughly shoulder-width apart, lie on a bench or step.
- Start the exercise by bending your elbows and placing the barbell so that it is just above your ribs.
- Focus on tightening your triceps as you press the weight straight over your ribs.
- For 1 to 3 sets of 8 to 16 reps, lower and repeat.
Targeted Muscle Groups:
- Triceps brachii
- Anterior deltoid
- Lower pectoralis major
- Upper pectoralis major
In Closing
Triceps strength is required for training other muscle groups as well as actions involving elbow extension. When working your triceps, it might be tempting to overdo it, so start out with lighter weights and increase the intensity as your fitness improves. Before starting a new exercise regimen, speak with a medical practitioner and trainer to be sure it’s both safe and beneficial for your training needs.
