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When it comes to strength training, the triceps are often overlooked in favor of exercises that target the chest, biceps and shoulders. However, strengthening your triceps is essential for better overall physical strength and improved posture. A strong set of triceps can help you lift more weight, perform better on the field and look better in a shirt or dress. To get the most out of your triceps workouts, it’s important to use the right equipment. Here are the top 10 triceps exercises using fitness equipment.
Shop The Collection: DumbbellsThe EZ bar tricep extension is a great way to work your triceps without putting too much strain on your elbow joints. To do this exercise, lie flat on your back with an EZ bar held above your chest with both hands. Slowly lower the bar towards your forehead while keeping your elbows close to your body. Once the bar reaches your forehead, push the bar back up to starting position. This exercise targets the long head of the triceps muscle, which is responsible for giving the arm its horseshoe-shaped appearance.
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Cable rope pushdowns are one of the most effective triceps exercises. All you need is a cable machine and a rope attachment. Stand in front of the machine with your feet shoulder-width apart and your arms extended. Grip the rope with both hands and pull it down towards your waist until your arms are fully extended. Hold the contraction for a second before returning to starting position. This exercise works all three heads of the triceps muscles.
Shop The Collection: BarbellsThe close grip bench press is a great way to target the triceps as well as the chest. Lie down on a flat bench and grip the barbell with your hands slightly closer than shoulder-width apart. Lower the barbell to your chest and then press it up until your arms are fully extended. Make sure to keep your elbows tucked in close to your body throughout the exercise. This exercise is especially beneficial for developing your triceps lockout strength.
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Dumbbell kickbacks are another great exercise for working the triceps. Begin by standing with your feet hip-width apart and holding a pair of dumbbells at your sides. Bend forward at the hips and bring your upper body parallel to the floor. Keep your back straight and your abs engaged throughout the exercise. With your elbows bent at 90 degrees, extend your arms backwards and squeeze your triceps at the top of the movement. Return to starting position and repeat.
Tricep dips are a popular bodyweight exercise that don’t require any special equipment. To do this exercise, sit on the edge of a chair or bench with your hands placed behind you. Extend your legs out in front of you and lower your body towards the floor until your elbows reach a 90 degree angle. Push yourself up until your arms are fully extended. This exercise targets the triceps, chest and shoulders.
Tricep pushups are another great bodyweight exercise for working the triceps. To do this exercise, start in a plank position with your hands placed slightly closer than shoulder-width apart. Lower your body towards the floor by bending your elbows until your chest touches the ground. Push yourself back up until your arms are fully extended. This exercise puts more emphasis on the triceps than regular pushups.
Overhead tricep extensions are a simple yet effective exercise for building triceps strength. All you need is a pair of dumbbells. Start by standing with your feet shoulder-width apart and holding a pair of dumbbells overhead with your palms facing each other. Keeping your elbows close to your head, lower the dumbbells behind your head until your elbows reach a 90 degree angle. Push the dumbbells back up until your arms are fully extended. This exercise is great for isolating the triceps.
Barbell skull crushers are one of the best exercises for building triceps strength. To do this exercise, lie flat on your back with a barbell held over your chest with both hands. Slowly lower the barbell towards your forehead while keeping your elbows in place. Once the barbell reaches your forehead, press it back up to starting position. This exercise really helps to isolate the triceps and build strength.
The tricep pushdown machine is a great way to isolate the triceps. All you need is a cable machine and a V-bar attachment. Stand in front of the machine with your feet shoulder-width apart and your arms extended. Grip the V-bar with both hands and pull it down towards your waist until your arms are fully extended. Make sure to keep your elbows close to your body throughout the exercise. This exercise is great for building triceps mass and strength.
Band pushdowns are a great way to work the triceps at home. All you need is a resistance band and something to anchor it to. Anchor the band to a door frame or railing and stand with your feet hip-width apart. Grip the band with both hands and pull it down towards your waist until your arms are fully extended. Try to keep your elbows close to your body throughout the exercise. This exercise is great for adding variety to your triceps workout.
If you’re looking for ways to strengthen your triceps, these are some of the best exercises using fitness equipment. From EZ bar extensions to band pushdowns, there’s something for everyone. Remember to always consult a doctor before starting a new exercise program. With the right equipment and dedication, you’ll be on your way to bigger, stronger triceps in no time.
