Top 10 Best Triceps Workouts | Exercise of all the time by Omar Zayn.
July 15, 2018Best workouts of all the time
Triceps workouts are the key to kickstarting major gains for massive arms. Include these 10 key workout moves into your routine for better arms.
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| Triceps Workout Chart |
1.Triceps Pushdown
Instruction-
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
- Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
- Repeat 3X12 each side or for the recommended amount of repetitions.
Triceps rope push
Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar or straight bar.
2.Decline Skull Crusher
Instructions:-
- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position.
- Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
- Using the triceps to push the bar back up, press it back to the starting position as you exhale.
- As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
- Lift the bar back to the starting position by contracting the triceps and exhaling.
- Repeat 3X12 each side or for the recommended amount of repetitions.
Decline skull crusher
Variations: You can use an e-z bar or dumbbells to perform this movement. You can also perform it on a flat bench as well.
3.Triceps Pushdown
Instructions:-
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
- Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
- Repeat 3X12 each side or for the recommended amount of repetitions.
Triceps Push Down Machine
Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar that allows the thumb to be higher than the small finger. Also, you can attach a rope to the pulley as well as using a reverse grip on the bar exercises.
4.One Hand Standing Dumbbell Triceps Extension
Instructions:-
- To begin, stand up with a dumbbell held by one hands. Your feet should be about shoulder width apart from each other. Slowly use one hands to grab the dumbbell and lift it over your head until one arms are fully extended.
- The resistance should be resting in the palms of your hand with your thumbs around it. The palm of the hand should be facing up towards the ceiling. This will be your starting position.
- Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
- Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- Repeat 3X12 each side or for the recommended amount of repetitions.
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| Dumbbell extension |
Tips:
- Another way to perform this exercise is to use an e-z or straight bar instead in which case you will be holding the bar from the inside (around 5 inches between both hands) with the palms facing forward (pronated grip).
- There is also a bar that has parallel bars inside (often referred to as a triceps blaster) and this can also be used for this exercise.
- Finally, a low pulley cable with a rope attachment or bar (straight or e-z) attachment at the end can be used as well for variety purposes as well.
5.Tricep Dumbbell Kickback
Instructions:-
- Start with a dumbbell in one hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
- Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
- After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
- Repeat 3X12 each side or for the recommended amount of repetitions.
Tips: This exercise can be executed also one arm at a time much like the one arm rows are performed.
Also, if you like the one arm variety, you can use a low pulley handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip).
6.Close-Grip Barbell Bench Press
Instructions:-
- Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
- Tip: It should take at least twice as long to go down than to come up.
- Repeat 3X12 each side or for the recommended amount of repetitions.
Close Grip Bench Press
Variations: This exercise can also be performed with an e-z bar using the inner handle as well as dumbbells, in which case the palms of the hands will be facing each other.
7.Overhead Barbell Extension
Instructions:-
- To start, lay down on a flat bench holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.
- Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
- Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
- Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
- Repeat 3X12 each side or for the recommended amount of repetitions.
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| Overhead barbell extension |
Variations: Another way to perform this exercise is to use dumbbells or a triceps blaster bar. You can also use cables with a bar or rope attachment.
8.Dips - Triceps
Instructions:-
- To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
- Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
- Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
- Repeat 3X12 each side or for the recommended amount of repetitions.
Variations: If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available.
- These machines use weight to help you push your bodyweight.
- Otherwise, a spotter holding your legs can help.
- More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.
9.Lying Dumbbell Triceps Extensions
Instruction:-
- Lie down on a flat bench and get dumbbells in your hands.
- Your arms should be fully extended and perpendicular to your body. Your palms should be facing in and towards each other, and they should be tucked in.
- Breathe in and lower the dumbbells until they are near the sides of your head without moving anything below the elbow, so only the forearms should move. Breathe out and lift with your triceps back to the starting position.
- Repeat 3X12 each side or recommended.
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| Overhand dumbbell extension |
10.Overhead Barbell Triceps Extension
Instructions:-
- To begin, sit down on a bench with holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.
- Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
- Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
- Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
- Repeat 3X12 each side or for the recommended amount of repetitions.
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| Overhead barbell triceps extension |
Variations: Another way to perform this exercise is to use dumbbells or a triceps blaster bar. You can also use cables with a bar or rope attachment.
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