Simple Ways Of Doing Triceps Workouts:

Simple Ways Of Doing Triceps Workouts

Triceps are big muscles within the upper arm that allow you to straighten your elbow. A triceps consists of 3 separate sections that need to be targeted during a workout. In fact, there several simple exercises you can do with dumbbells to target the front, side, and back sections of your muscles. On the other hand, if you also want to build strength, then exercise with a barbell and other gym equipment. All in all, focus on your triceps during workout in-order to tone your arms and increase strength.


STEP-1: How To Do Dumbbell Workouts for Triceps:

> Do an overhead triceps extension: To do this, get a pair of dumbbells and then stand up straight. After, lift the arms straight up over your head and then bend your elbows to lower the dumbbells behind your head. Perform 3 sets of up to 12 reps so as to achieve a decent challenge. On the other hand, this workout can also be done while sitting down on a chair or bench.

> Perform a dumbbell-jab if you want to increase on endurance: To do this, pick-up your light dumbbells and stand-up straight with your legs a shoulder-width apart. After, hold the dumbbells up close to your body with your elbows bent and your palms facing one another, then push one of the dumbbells forward and across your body like you’re boxing. Repeat the motion with the other hand and consider doing up to 2 sets of 12 reps with each arm. Additionally, try to keep the dumbbells leveled with your shoulders as you move them and tense your core muscles in-order to maintain your form. In fact, dumbbell-jabs work your chest, abs, and other muscles.

> Carefully do triceps kickbacks with a bench for stable strengthening: To do this, begin by standing next to a weight-bench and then plant one knee and hand on it. As you hold the dumbbell at your side, raise your free arm up until it’s about level with your back. After, do the kickback by moving the dumbbell back toward your feet until your arm straightens out and is parallel to the floor. Perform 3-sets of 12 reps in-order on each side to complete the exercise. However, this workout is all about moving slowly, so take your time when doing it. On top of that, stop if your elbow feels stiff and switch to a lighter weight. Lastly, you may also do this exercise while standing while bending forward to level-out your back.

> Do lying dumbbell extensions: To perform this workout, get a pair of dumbbells and then lie down on a bench. After, raise your arms straight up to the ceiling and then bring the dumbbells back down to the top of your head. Hold your forearms still while you do this so that your triceps do the work. Do about 3-sets of 10 to 12 reps to complete the exercise. Likewise, there are different ways to hold the dumbbells and it’s up to you to choose a way that feels more comfortable.

> Tryout a dumbbell bench press in-order to strengthen your arms: Start by lying down on a bench while tucking your arms close to the chest. Keep the elbows bent and then push the dumbbells up above your chest. Afterwards, bring the dumbbells back down and repeat the motion for 3-sets of 10 to 12 reps. This workout will exercise your triceps hard and it also engages your shoulders and chest. A simplified version of the bench press can be done with a barbell.

> Perform cross-body unilateral exercises in-order to flex the sides of triceps: Begin by sitting down on a bench while the facing up and then plant your hand near the edge of the bench and lean toward it so that your body is at a 75-degree angle. After, use the opposite hand to raise a dumbbell straight up above your head and then bring the dumbbell back down behind your head while keeping your forearm still. Do 3-sets of up to 12 reps with each arm. In fact, this exercise will help to stretch out each tricep individually.


STEP-2: How To Use Barbells & Gym Equipment To Exercise Triceps:

> Tryout a close-grip bench press: Start by lying on a weight-bench while positioning your hands about a shoulder-width apart. After, tuck your elbows against the body before attempting to lift the barbell. Push the weight up as far as you can and then bring it down twice but slowly until it’s close to your chest. Repeat the lifting for 3-sets of 10 to 12 reps for best results. Additionally, start by using a weight-bar that weighs about 45-lbs (20-kgs) and after add weight-plates to the bar to increase your strength. But only do this after getting comfortable doing the exercise.

> Do the skull-crusher to strengthen triceps: Begin by laying down on a bench while gripping onto a weight-bar with your hands about a shoulder-width apart and arms fully extended. Bend your arms at the elbows to bring the bar down close to your forehead and after lift them back-up. Repeat the exercise for 3-sets of 10 to 12 times. In fact, skull-crushers are good compliments to bench presses since they use opposite motion. Additionally, skull-crushers can be done with dumbbells too.

> Lower yourself on a dip machine in-order to build strength: Most gyms have a seated dip machine and an assisted weight dip machine with bars at waist level. In case you’re using the bars or assisted weight machine, then lift yourself up and after lower yourself until the arms are roughly at level with your head. If you’re a seated machine, then push the handles down to strengthen your triceps. Do at least 3-sets of about 8 to 12 dips per set. However, always keep your elbows tucked in so that they don’t bend out to the sides while you’re moving. All in all, using a seated machine is the easiest way to do dips since it allows you to add on extra weight without worrying about balancing. Some gyms may also have free-bars to use for dips.

> Try pulling down on a rope to flex your upper arms when standing: To do this, you will need a rope handle attached to the pulley of a cable-machine. While the rope is at about chest height, grip the handles and begin pulling them down. Keep the arms tucked close to your sides and don’t move your forearms. After bringing the hands down until your arms are straight, slowly return to the starting position. Repeat this process for 3-sets of about 10 to 12 times. This workout will keep your shoulders down so that your back and upper arms don’t move at all. But if you feel them moving, then switch to a lower weight for extra stability.

> Consider pulling the rope up over your head: To do this, secure the rope handle to the bottom pulley of a cable-machine and then start with the rope behind your head while bending your arms at the elbows so that your forearms are parallel to the floor. After, raise the arms straight up into the air to stretch your triceps. Repeat the motion for about 3-sets of 10-12 times. On the other hand, you may also consider starting with your hands up in the air and then lower them behind your head. All in all, this extension works the back ends of your triceps and consider pairing it with rope pull-downs to get more out of your workout.


STEP-3: How To Exercise Your Triceps without Equipment:

> Do a diamond push-up: A diamond press is actually a variation of regular push-ups and it’s very simple to do. So, begin by laying the face down on the ground with your arms a shoulder-width apart and raise yourself up. After, turn your hands inward so that your thumbs touch and then raise and lower yourself for about 3-sets of 10 to 12 times. When doing this workout, keep your elbows close to the sides so that your triceps get most of the work. Additionally, this workout is easy to do both at home and when you’re on the go. Just pair it with some dips to exercise your entire triceps. On the other hand, try doing a regular wide-grip push-up by keeping your hands below your shoulders or plant your knees on the ground to reduce the weight your triceps have to bear.

> Perform dips if you have stable piece of furniture to lower yourself from: Get a piece of furniture that you’re sure won’t move and then stand in front of it. After, position your palms on the edge of the furniture with the feet out ahead of you and then lower yourself down until your arms are parallel with the ground. After, raise yourself back up until your arms are straight again and repeat for 3-sets of 8 to 12 dips. In fact, you may do this exercise on a bench, chair, or table as long as it’s sturdy and stable.

> Try rotating the arms in circles to warm-up & tone them: Begin by standing-up straight with your legs a shoulder-width apart and then extend your arms straight out to the side. Rotate the shoulders to make circles with your arms. However, begin with smaller circles and then work up to bigger ones. Do this exercise for about 2 to 3 minutes and then try doing it in reverse. In fact, arm circles are the simplest exercise possible that can be done anywhere to tone your triceps. They won’t strengthen your triceps so much but try adding other exercises for best results. Lastly, this workout is a great way to warm up your triceps before taking on more challenging exercises.

The Best Tricep Exercises and Workouts


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