Tricep Exercises overview:- Add serious size to your upper arms with these beginners, intermediate and advanced triceps exercises. The triceps form up the bulk of the muscle mass in your upper arms, which implies if you’re chasing sleeve-busting muscles, you would like to be doing triceps exercises regularly. the most effective method to build strong, firm triceps is to pick on the exercises that hit all those muscle fibers from every angle. Strong is powerful and, for several folks, so has shapely, toned arms. In other words, most people don’t love it when our triceps keep waving even after we’ve stopped.
Top 5 Tricep Exercises List
- Diamond push-up;
- Dumbbell overhead extensions;
- Dumbell Skull Crusher;
- Triceps Rope pushdowns;
- Dumbbell Kickbacks;
Let us understand these five exercises in a detailed manner one by one, which would consist of three muscle groups of triceps.
1. Diamond push-up
Statistically shown to be the most effective push-up to focus on your triceps, start-up in an exceedingly traditional push-up position (you may opt to start on your knees). Place your hands beneath your chest together with your index fingers and thumbs touching, forming a “diamond” shape along with your hands. Engage your core and maintain a neutral spine. Slowly lower your torso to the ground without allowing your hips to sag or get up. On an exhale, slowly raise come up to the starting position. Perform 8-12 reps.
2. Dumbbell overhead extensions
Keep your feet hip-distance apart. Hold a dumbbell with one hand at one end. Your palms should be inward. Start lightly then go for your heavyweight and tilt the elbows behind your head. Straighten your arms to lift the dumbbell in the air, then slowly tilt the arms down. It is counted as a representative. Complete 8-12 reps.
3. Dumbell Skull Crusher;
Lie on your stability ball or a bench with a dumbbell in each hand. Extend them above your face, using a hammer grip. Turn your elbows inward and bend your elbows, lowering the dumbbells behind your head. Keep your elbows tucked. Squeeze your triceps and, without letting your elbows fall out, extend your arms back to the starting position. Perform it 8-12 reps.
4. Triceps Rope pushdowns
Start by bracing your abdominals. Tuck your elbows in at your sides and position your feet slightly apart. Inhale, pushdowns until your elbows are fully extended but not yet within the straight, locked position. Keep your elbows near to your body and bend your knees slightly on the pushdown. Resist bending forward. Try to keep your back as straight as possible as you push down. As you exhale, return to the starting point using a controlled movement. Try not to crash the weights. Aim to complete 3 sets of 12 reps.
5. Dumbbell Kickbacks
Start by standing to the right of a flat bench with dumbbells on the floor on your right. Place your left knee on the bench with the palm of your left hand and lower the bench in front of it. In this position, keep your back straight. Using an overhand grip, lift the dumbbell with your right hand. Raise your arm until it is in harmony with your body, hold your elbow in your arm and bend at a 90-degree angle. Your face should be directly pointing down towards the floor. Extend your arm using your triceps to lift the weight until it is flat with your shoulder. Hold for one count while squeezing your tricep. Lower your elbow to the starting position by bending it to 90 degrees. Hold and repeat.
Complete the set for your right hand before changing the stance to work for your left hand. Perform this exercise doing 3 sets of 12 reps each hand.