5 Ultimate Tricep Workouts to get Killer Tricep

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If you also want a big and good arms definition, this article will be very beneficial for you. Here we will share some tricep workouts that you can include in your workout schedule to increase the size of your triceps.

Nowadays, everyone desires big-sized arms, and they also work hard for it, but in the wrong way. Most people only train their biceps to increase the size of their arms and ignore triceps. But if you want to increase the size of the arms, then along with the biceps, you also have to train the triceps properly. Because triceps muscles are 60% of your total arms muscles. Triceps muscles are the three-headed muscles on the back of your upper arms.

So if you want to increase the size of your arms, you have to train these three tricep heads. So, let’s see some tricep workouts that can help you get big, well-defined arms.

1. Tricep Pushdown

Tricep Workouts

So basically, there are two types of tricep pushdown and rope pushdown and bar pushdown. You can do either of the two, and there is not much difference between the two. But here, we will talk about rope pushdown because rope push down is slightly more effective because your tricep muscles engage more.

This exercise is meant to train the lateral head of your tricep muscles. Let’s see how to perform it.

How to perform?

  • Hold the rope near the knotted end at a cable machine with a rope attachment, bend your elbow at 90 °, and the elbow should be near your torso.
  • Extend your arms while moving your hands down towards the ground.
  • Spread the rope slightly outward on both sides so that you can contract your triceps well.
  • Bring your hands back to the starting point and do 1-3 sets for 8-16 reps according to your goals.

2. Tricep Kickback

Tricep Kickback
Iamge Source- Google| Image by- Coach Mag UK

Tricep kickback is one of the best dumbbell tricep workout. This exercise targets all three tricep heads.

How to performe?

  • You move your right leg forward and place the right hand on a dumbbell rack, gym bench or on your right foot for support.
  • Hold the dumbbell in your left hand, and then pull your elbow up to the torso level.
  • With your elbows in the same position, move your arms behind you so that you can contract your tricep heads well.
  • And when you bring down your arms, bring the forearms to 90 °.
  • Now to train the triceps of the right arm, forward your left leg and use your left arm to support your back and hold the dumbbell in the right arm and follow the same procedure you did to train the left arm’s tricep.

3. Overhead Triceps Extension

Overhead Triceps Extension
Image Source- Google| Image by- Openfit

If you are looking for long head tricep exercises, then the overhead extension is the one. An overhead extension is also known as a tricep press or seated tricep press. For those looking for the best tricep workouts with dumbbells, overhead tricep extension may be the best dumbbell tricep workout. So basically, this move targets the long head of your tricep muscles.

How to performe?

  • First of all, you sit on a chair or bench, then hold the dumbbell with both your hands and extend it overhead.
  • Then you have to lift the weight behind your head, and while lifting, your biceps should be near your ear and elbow forward.
  • And you have to lift the weight, and your elbow should be precisely at an angle of 90 °. Your arms should be straight so that you can contract your triceps.
  • Do 1-3 sets for 8-16 reps according to your goals.

4. Skull Crusher

Skull Crusher
Image Source- Google| Image by- Bodybuilding.com

The skull crusher is a bit challenging exercise, especially for beginners, but it is a very effective exercise. If you want an excellent arm definition, then you must include this exercise in your workout schedule. Let’s see how to perform it.

How to performe?

  • Lie on a flat bench and hold Barbell with your hands. Your hand should be shoulder-width apart.
  • Start with this workout by stretching up the weight across your head.
  • Bend the elbows and lower your weight until the elbows are at about 90-degree angles. Do not go too low because if you go too low, then there is a possibility that you may hurt your skull.
  • Squeeze your triceps muscles by straightening your hands, but keep in mind that your joints should not be locked.
  • Do 1-3 sets for 8-16 reps according to your goals.

5. Diamond Push-Ups

tricep workouts
Image source- Google| Image by- Men’s Health

Diamond push is one of the best variations of tricep pushupsTricep pushups emphasize all three heads of the triceps. This is the most effective bodyweight tricep exercises. Diamond pushups are the most challenging exercise on this list. To do this, your upper body strength should be good. If you are a beginner or doing it for the first time, it may be difficult for you to do it.

But this does not mean that you do not do this exercise. You can do 1-2 repetitions in the initial days. And then, as your strength increases, you can increase its repetitions.

How to performe?

  • Start with the movement by placing the palms onto the mat straight underneath the chest together with the fingers spread and the thumbs and forefingers touching and building a diamond form.
  • Keep your legs straight as you do in regular pushups.
  • Be sure that the spine is horizontal, along with also the abs that have been participated since you possibly flex your wrists, decreasing until finally the chest or chin touches your mat.
  • At the bottom of the motion, your elbows should stay close to your sides.
  • Do 1-3 sets for 8-16 reps according to your goals.

Some people are unable to go to the gym, and they want excellent triceps so that they can do some bodyweight tricep exercises, or at their home, they don’t need any tricep machine. They can do tricep push ups and dips at home, and these are great options for triceps workout at home.

Guys, if you want well defined strong arms, then you must train your triceps properly. And these tricep workouts are not only for men, these are the great tricep workouts for women also. Women can also include these exercises in their workout schedule.


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