What are good triceps workouts at the gym?
When it comes to building strong and defined triceps, hitting the gym is a great place to start. The triceps are a muscle group that plays a key role in many upper body movements, including pushing, pulling, and lifting. Here are some effective triceps workouts that you can incorporate into your gym routine to achieve the results you want.
Close-grip bench press
The close-grip bench press is a compound exercise that primarily targets the triceps, but also works the chest and shoulders. To perform this exercise, lie down on a bench and grasp the barbell with your hands placed closer together than your shoulder width. Lower the bar for your chest, then press it returned as much as the beginning role. Aim for three to four sets of 10-12 reps.
Triceps pushdowns
Triceps pushdowns are an isolation exercise that targets the triceps specifically. To perform this exercise, attach a rope or bar to the high pulley of a cable machine. Stand facing the machine, grasping the rope or bar with both hands. Keep your elbows close to your sides and extend your arms downward until they are fully extended, then slowly return to the starting position. Aim for three to 4 units of 12-15 reps.
Dips
Dips are a bodyweight exercise that can be done on parallel bars or on a dip machine. This exercise goals the triceps, chest, and shoulders. To perform this exercise, stand between the parallel bars or on the dip machine, and grasp the bars with your hands. Lower your body by bending your elbows, then press back up to the starting position. Aim for three to four sets of 10-12 reps.
Overhead triceps extensions
Overhead triceps extensions are a great exercise for targeting the long head of the triceps. To perform this exercise, hold a dumbbell or barbell with both hands and lift it overhead. Lower the weight behind your head by bending your elbows, then slowly raise it back to the starting position. Aim for three to four sets of 10-12 reps.
Skull crushers
Skull crushers are a challenging exercise that targets the triceps, specifically the lateral head. To perform this exercise, lie down on a bench and hold a barbell with both hands. Lower the bar toward your forehead by bending your elbows, then press it back up to the starting position. Aim for three to four sets of 10-12 reps.
Diamond push-ups
Diamond push-ups are a bodyweight exercise that targets the triceps, chest, and shoulders. To perform this exercise, get into a push-up position with your hands close together in a diamond shape. Lower your body by bending your elbows, then press back up to the starting position. Aim for three to four sets of 10-12 reps.
Cable kickbacks
Cable kickbacks are an isolation exercise that targets the triceps specifically. To perform this exercise, attach a handle to the low pulley of a cable machine. Stand facing the machine, grasping the handle with one hand. Keep your elbow close to your side and extend your arm backward until it is fully extended, then slowly return to the starting position. Aim for three to four sets of 12-15 reps on each arm.
Incorporating these tricep workouts into your gym routine will help you build strong and defined triceps. Remember to start with a weight that challenges you, but is still manageable, and focus on good form throughout each exercise. With consistency and dedication, you'll see progress and achieve your goals.
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