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Toning and strengthening your triceps are important for maintaining good posture, increasing arm strength, and improving overall fitness. But when it comes to targeting your triceps, there can be a lot of confusion about what exercises will work best. To help simplify the process and make sure you’re getting the most out of your workouts, we put together this list of the top 10 triceps exercises using fitness gear.
Shop The Collection: BarbellsStarting with an overhead tricep extension is one of the best ways to target your triceps. This exercise can be done with either a dumbbell or a band, depending on what you have available. Begin by standing upright and holding the weight (or band) above your head with both hands. Keeping your elbows close together, lower the weight behind your head, then press the weight back up to the starting position. Be sure to keep your core engaged throughout the entire movement.
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This tricep exercise is great for targeting each side of your triceps individually. Start in a seated position with a dumbbell in one hand. Bring your arm up so that the elbow is pointing towards the ceiling and the dumbbell is just above your head. Slowly lower the weight down and behind your head, then press it back up to the starting position. This can also be done while standing, but make sure to keep your core tight in order to maintain balance.
Shop The Collection: BarbellsPush-ups are a classic exercise, and they’re great for toning and strengthening your triceps. To perform a tricep push-up, begin in a plank position with your hands slightly wider than your shoulders. Lower your chest to the ground, making sure to keep your elbows tucked in close to your sides. Push back up to the starting position and repeat. This exercise can be made more challenging by elevating your feet on a step or bench.
Shop The Gear: CAP Barbell Standard Threaded Barbell, 6-ft, $45.99 USD
Reverse grip bent over rows are great for building upper body strength and targeting your triceps. Start by standing with your feet hip-width apart and holding a pair of dumbbells. Bend your knees slightly and hinge forward at the hips until your torso is parallel with the ground. Keep your core engaged as you pull the weights up towards your chest, making sure to keep your elbows tucked in close. Slowly lower the weights back down to the starting position and repeat.
The close grip bench press is a great way to increase overall upper body strength while focusing on the triceps. Begin by lying on a flat bench with a barbell positioned above your chest. Grab the bar with a narrow grip and lower it down towards your chest. Make sure to keep your elbows tucked in close to your body throughout the entire movement. When you’re at the bottom of the motion, press the weight back up to the starting position.
Tricep dips are a simple yet effective exercise that can be done with or without equipment. With equipment, grab a pair of dumbbells and sit on the edge of a bench or chair. Place the dumbbells on your thighs and use them to support your body as you lower and lift your body up and down. Without equipment, start in a seated position and place your palms on the edge of the bench. Then, keeping your elbows close to your body, lower and raise your body up and down.
Lying tricep extensions are a great way to isolate your triceps and build strength. Begin by lying face up on a flat bench with a pair of dumbbells in your hands. Keeping your elbows close to your body, extend your arms straight up and then lower them back down towards your chest. Be sure to keep your core engaged throughout the entire movement.
Tricep kickbacks are another great exercise for building strength and toning your triceps. Begin by standing with a dumbbell in one hand. Bend your knee and lean forward at the waist until your torso is almost parallel with the ground. Keeping your elbow tucked in close to your body, extend your arm behind you until your arm is straight. Then, slowly lower your arm back down to the starting position and repeat on the other side.
Band pull downs are a great way to add resistance to your triceps workout. Begin by standing with your feet hip-width apart and a resistance band in both hands. Keep your elbows close to your body as you pull the band down towards your chest. Be sure to control the movement and keep your core engaged throughout the entire exercise.
The tricep bench press is a variation of the traditional bench press that targets the triceps muscles. Begin by lying on a flat bench with a barbell positioned above your chest. Grab the bar with a wide grip and lower it down towards your chest. Make sure to keep your elbows tucked in close to your body throughout the entire movement. When you’re at the bottom of the motion, press the weight back up to the starting position.
Incorporating these exercises into your regular workout routine is a great way to tone and strengthen your triceps. Remember to always start with lighter weights and focus on form and technique before increasing the amount of weight you use. With consistency and dedication, you’ll be well on your way to having toned and strong triceps!
