Sleek and sexy arms are just 6 simple exercises away.
When it comes to achieving well-defined arms, many people tend to focus on the biceps and overlook the triceps—the muscles on the back of the upper arms. However, your triceps are essential for both strength and aesthetics, making up about two-thirds of your upper arm. Whether you’re looking to improve your performance in the gym, reduce arm flab, or simply enhance the shape of your arms, training your triceps is crucial. These 6 tried and true exercises to tone your triceps a must-haves in your training routine.
Why Train Your Triceps?
There are several reasons to perform triceps exercises regularly, including but not limited to:
- Functional Strength: Triceps are involved in pushing motions, from everyday tasks like pushing doors to workouts like push-ups and bench presses.
- Balanced Arm Definition: Toned triceps add symmetry and fullness to your upper arms.
- Improved Athletic Performance: Strong triceps help in sports and activities requiring power and endurance in the arms.
- Injury Prevention: Strengthening triceps protects your elbows and shoulders from strain.
Top Exercises to Tone Your Triceps and How to Perform Them
Tips for Tricep Training
- Prioritize form over resistance to avoid injury and maximize effectiveness.
- Begin with 2 to 3 sets of 8 to 12 repetitions for each exercise.
- Rest 30 to 60 seconds between sets for recovery and optimal performance.
- Pair tricep workouts with biceps and shoulder exercises for balanced arm training.
1. Close-Grip Bench Press
How to Do It:
- Lie flat on a bench with a barbell or use a Smith machine.
- Grip the bar (overhand) with your hands slightly closer than shoulder-width (closer grip targets triceps more than the chest).
- Lower the bar slowly to your chest, keeping elbows tucked close to your sides.
- Push the bar back to the starting position while exhaling.
Note: This exercises can also be performed from home on the floor and with dumbbells (just hold the dumbbells together).
Modifications:
Easier: Use a lighter barbell, dumbbells, or a resistance band to mimic the movement.
Harder: Increase the weight and/or lower the bar slower with each rep.
2. Tricep Dips
How to Do It:
- Sit on a sturdy surface like a bench with your hands gripping the edge (fingers facing forward).
- Slide your hips off the bench and extend your legs forward.
- Lower your body until your elbows are bent at 90 degrees.
- Push yourself back up to the starting position.
Modifications:
Easier: Bend your knees to reduce the load on your arms.
Harder: Place your feet on an elevated surface or add a weight plate to your lap.
3. Overhead Tricep Extension
How to Do It:
- Hold a dumbbell or kettlebell around the head of the weight with both hands, raising it overhead.
- Keep your elbows close to your ears as you bend your elbows and lower the weight behind your head.
- Extend your arms back to the starting position.
Modifications:
Easier: Use a lighter weight or perform the exercise with one arm at a time.
Harder: Use a heavier weight or pause briefly at the bottom of the movement before extending back up extra slow.
4. Tricep Kickbacks
How to Do It:
- Hold a dumbbell in each hand, hinge forward at your hips, and keep your back straight.
- Bend your elbows to 90 degrees, keeping your upper arms stationary.
- Extend your arms straight back, squeezing your triceps at the top.
- Return to the starting position with control.
Modifications:
Easier: Use lighter weights or perform one arm at a time.
Harder: Increase the weight or hold the extended position longer.
5. Close-Grip Push-Ups
How to Do It:
- Start in a plank position with your hands directly under your shoulders.
- Lower your chest toward the ground, keeping your elbows tucked in close to your body.
- Push back up to the starting position.
Modifications:
Easier: Perform the exercise on your knees or against an elevated surface.
Harder: Use a weighted vest or elevate your feet on a platform.
6. Rope Tricep Pushdowns (Cable Machine)
How to Do It:
- Attach a rope handle to a high pulley on a cable machine.
- Hold the rope with palms facing each other and pull it down until your arms are fully extended.
- Slowly return to the starting position.
Note: This exercise can also be performed at home with a doorway band system.
Modifications:
Easier: Reduce the weight or use resistance bands instead.
Harder: Increase the resistance, perform the exercise one arm at a time, or push down extra slowly.
More Upper Body Workouts
Incorporating these tricep-focused exercises into your fitness routine will help you achieve stronger, more defined arms. Whether you’re a beginner or a seasoned gym-goer, these movements can be modified to suit your fitness level. Stay consistent, and watch your strength and confidence soar!
If you enjoyed these exercises to tone your triceps, you should also check out these upper body workouts:
- 30-Minute Upper Body Challenge
- Arms & Shoulder HIIT Workout
- 7-Day Summer Arms Challenge
- 7-Day Tone Your Upper Body Challenge
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