Triceps are the muscles at the back of your arms. Although not as visible as the biceps, it is still important to train them for a well-rounded upper body. Beyond giving you bigger arms, training the triceps helps you build better upper-body functional strength. These muscles allow you to bend and straighten your elbow. They make up two-thirds of your total arm size. So, you must prioritize their development.
Tricep training also helps you improve your other pressing movements. Thus, you can perform bigger compound movements like the bench press and the overhead press much more effectively and with heavier weights.
Let’s go over some of the best tricep exercises.
Top 4 Bodyweight Tricep Exercises
The best tricep exercises hit all three tricep heads. These are the lateral, medial, and long heads. But you don’t need heavy weights to do them. Various bodyweight exercises work just as well. Here are the four most effective tricep exercises that you can do at home.
1. Plyometric Narrow-Grip Pushups
This exercise is excellent for targeting the triceps. The explosive movement builds strength and power in these muscles. Here’s how to do it.
- Get into a pushup position. Keep your elbows tight to your sides.
- Lower your body slowly down to the floor. Rest at the bottom for about three seconds and then explode up.
- Raise your hands off the floor and get back into a narrow-grip pushup position.
- Do 3 sets of 12 reps.
2. Tricep Dips
Tricep dips work on all three heads and are considered one of the best exercises for these muscles. You can adapt the movement according to your fitness level. Here’s how to perform this compound exercise.
- Sit on a sturdy surface like a bench or a chair.
- To make the exercise easier, bend your legs. To make it challenging, straighten them out in front of you.
- Grip the ends of the surface with your elbows to your sides.
- Slowly lower your body down. Bend your elbows straight back until they form an angle of 90 degrees.
- Rest here for two seconds. Now, push your body back up.
- Do 3 sets of 12 reps.
3. The Diamond Press-up
The diamond press-up is a variation of the traditional press-up that targets your chest and arms. In this exercise, you put your hands closer together so the focus is only on your triceps. Follow these instructions.
- Get into a standard plank position.
- Bring your hands close to each other at your chest level. Your thumbs and forefingers should touch one another.
- Keep your spine straight, and squeeze your core and glutes.
- Lower yourself to the ground. Pause for a moment, squeezing your core and glutes.
- Now, straighten your arms and return to the beginning position.
Related: Best Dumbbell Tricep Exercises
4. Pike Pushup
Pike pushups emphasize the extension of your arms at the elbows. The triceps play a key role in the upward movement during this exercise. Below are the instructions for doing a pike pushup.
- Being in a downward dog position. Keep your hips up.
- Flare your elbows out slightly. Bend them to lower your head toward the floor.
- Straighten your elbows and push back through your arms.
- Do 3 sets of 12 reps.
4 Best Tricep Exercises With Weights
Are you an advanced exerciser or looking to elevate your tricep training? Incorporate these 4 tricep exercises in your upper body training sessions.
1. Close-Grip Bench Press
The close-grip bench press is a variation of the standard bench press. Here, you place your hands closer together, putting the focus on your triceps. Here’s how to do it.
- Hold a barbell with an overhand grip. Keep your hands shoulder-width apart.
- Hold the barbell above your sternum. Keep your arms fully straight.
- Lower the bar straight down. Pause for a moment and then press the bar back up to the initial position.
2. Isolated Triceps Extension
Most tricep exercises don’t target the long head of the muscle. Doing isolated tricep extensions regularly ensures that this part gets the attention it deserves. Follow the instructions below.
- Stand or sit on a bench.
- Create a diamond shape with your hands to grip the top end of the dumbbell.
- Lift the weight over your head. Keep your elbows up and your core engaged.
- Lower the weight down the top of your back as you bend at the elbow.
- Lift the dumbbell by fully extending your arms. Pause here for a second and then go back to the original position.
3. Rope Tricep Pushdown
Rope pushdown effectively targets the triceps. However, you need to ensure that you use a comfortably challenging weight. Increasing the weight too much can put undue load on your back and shoulders. Follow the technique below.
- Attach a rope handle to the high pulley of your cable station.
- Using an overhand grip, grab the bar. Bend your arms and keep your hands shoulder-width apart.
- Tuck your upper arms beside your sides.
- Push the bar down until your elbows are locked. Do not move your upper arms.
- Get back to the starting position.
Read Also: Dumbbell Chest Exercises
4. Close-Grip Dumbbell Floor Press
Close-grip dumbbell floor presses emphasize the triceps because of the limited range of motion. The close grip position moves the focus primarily to the triceps. Follow these steps to perform a close-grip dumbbell floor press.
- Lie flat on the ground with your knees bent.
- Keep your elbows tucked in and close to your body.
- Now, press a pair of dumbbells overhead.
- Squeeze your triceps when you reach the top.
- Lower the weights slowly until they touch your chest. Keep your arms pressed to your body as much as possible.
- Pause for a moment before pressing back up.
Summing Up
Training the triceps is essential for having balanced upper-body strength. Ideally, you should train these muscles every three days per week. Ensure to switch up the exercises so all three muscle heads are effectively targeted. It will also bring more variety to your routine, helping you benefit from better functional movement.
