Strengthen Your Arms with the Best Triceps Workouts
A well-defined triceps muscle not only adds mass to your arms but also plays a vital role in stabilizing your shoulder joints. These exercises will help target the three heads of the triceps for complete development.
The triceps brachii is a three-headed muscle located on the back of your upper arm. The long head is the largest, running down the back of the arm. The lateral head sits on the outside of the arm, and the medial head is underneath the other two, contributing to overall arm thickness
3. Beginner to Advanced Workout Categories:
“Triceps Workouts for Every Level”
Here’s how to build stronger, more defined arms at every fitness level.
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Beginner Level:
1. Triceps Pushdowns
- How it Works: Targets all three heads of the triceps, especially the lateral head.
- Instructions: Stand facing a cable machine, grip the bar, and push down until your arms are fully extended.
- Reps: 3 sets of 12-15.
2. Bench Dips
- How it Works: A bodyweight exercise that targets the triceps, especially the long head.
- Instructions: Sit on a bench, place your hands on the bench, and lower your body by bending your elbows.
- Reps: 3 sets of 10-12.
Intermediate Level:
1. Close-Grip Bench Press
- How it Works: Focuses on the triceps while also engaging the chest and shoulders.
- Instructions: Perform a bench press with a narrow grip to emphasize triceps activation.
- Reps: 4 sets of 8-10.
2. Overhead Triceps Extension (Dumbbell or Cable)
- How it Works: Focuses on the long head of the triceps.
- Instructions: Hold a dumbbell or cable overhead with both hands, lowering it behind your head and pressing it back up.
- Reps: 3 sets of 10.
Advanced Level:
1. Skull Crushers (Lying Triceps Extensions)
- How it Works: Hits all three heads of the triceps, with extra emphasis on the long head.
- Instructions: Use an EZ bar to lower the weight toward your forehead, then press back up.
- Reps: 4 sets of 8-10.
2. Weighted Dips
- How it Works: A more challenging version of bench dips with added weight, targeting all parts of the triceps.
- Instructions: Perform dips with a weight belt or vest.
- Reps: 3 sets of 8-10.
4. Tips to Increase Difficulty:
- Add Weights: Use a weight belt for dips or heavier dumbbells for overhead extensions to increase resistance.
- Supersets: Pair exercises like close-grip bench press with triceps pushdowns for maximum muscle fatigue.
- Controlled Eccentrics: Slow down the lowering phase of each movement to increase time under tension.
Ready to build bigger, stronger triceps? Add these workouts to your routine and start seeing results
