Tricep Workouts


Strong arms are important for almost every upper body movement you do each day and your triceps are often the heavy lifters. Anytime you push something—a door, a stroller, a lawnmower or a barbell, you’re using your triceps.

Did you know that your triceps actually make up 60 per cent of your upper arm? To put it simply: if you’re looking to build size and definition, then you need to show your triceps some serious attention.

It can be difficult to get solid upper arms. Obviously, there are some arm workout tips that you must follow to make sure that you get the best possible results. However, not everyone is informed about the same. Firstly, let us look at some very important points and tips that will help you through your journey.

1. Do not train excessively. Overtraining will not only prevent you from getting the best results but it will also lead to muscle exertion and soreness. It is a myth that working on your arms 7 days a week will get you ripped. It will lead to injuries, nothing else.

2. Just working on your arms will make you look funny. Why? Imagine this, your arms are on point, but your shoulders, back and your legs are nowhere close to it. Will it make sense? Try and incorporate a routine for different body parts and aim for an overall development.

3.    Diet is important. Remember, getting bigger arms does not mean getting a thick layer of fat on it. It means building muscle and mass. Therefore, do not assume that diet is not important. It should, after all, be 70 percent of your efforts.

4.    Do keep a check on what you do. When your arms start getting used to the exercise routine, change the routine a little. Keep challenging your muscles and do not stagnate. If you notice that even though you are working religiously, your arms are not responding at all, increase the weights.

5.    Remember, 2-3 days a week is the ideal number of times you must work on your arms.

6.    Posture, technique and form are very important when it comes to arm exercises. See to it that you do not compromise with any of these just to get through your session.

Now onto the exercises

Overhead Dumbbell Triceps Extension

This expansion workout puts the triceps in the spotlight as it centres around these muscles increasingly and encourages it to get more grounded all the more quickly. You can do this exercise standing, sitting, or resting and either level or on a slope/decrease position.

Overhead Dumbbell Triceps Extension

Step 1: Sit on a seat and hold a weight with the help of both of your hands in front of you.

Step 2: Extend the weight overhead with your palm confronting one another and arms extended straight.

Step 3: Now you need to bend your elbows to bring down the weight behind your head until the point when it is almost perpendicular to the floor.

Step 4: Wait for 1-2 seconds and after that, you need to get your arms straight your arms and get the weight back to the beginning position.

Important Tip: Do 3 sets of 8 reps each. Try not to curve the back and your upper arms ought to stay set up all through the activity.

Lying Triceps Extension

This exercise gets the blood flowing to the tricep area making it very effective, use either a bar or dumbbells.

Lying Triceps Extension

Step 1: Lie on a flat bench in a supine position and hold the dumbbells or bar in front of the chest such that the arms are in a fully extended position. Ensure that the palms are facing each other throughout the duration of the exercise.

Step 2: With stationary upper arms, lower the dumbbells or bar until they are in line with your head.

Step 3: Pause for a second and return to the starting position.

Repeat the exercise for the recommended number of times.

Important tip: Perform the exercise with a smooth and controlled motion. Avoid using momentum to lower the weights as it could lead to a serious rotator cuff injury.


There are two types of dips bench and upright dips. This is an is an effective exercise as it focuses on your triceps completely yet it additionally reinforces your chest and shoulder fronts.



Step 1: You can use dip bars or a seat or seat to put your palms on it. Remain with your back confronting the seat and afterwards clutch the edge.

Step 2: Rest your foot sole area on the ground with knees bowed and arms straight and hips near the seat. This is where you lift your body with the help of your hands.

Step 3: Now go down and bend your elbows until the point when they are at 90 degrees. Try not to let your back take the help of the seat.

Step 4: Push back to the position from where you started with your elbows pointing behind you all through and proceed with the cycle.

Important Tip: Do 3-4 sets of 15 reps each. You can broaden the legs on the floor or you can put your legs on another seat of a similar tallness as opposed to bowing it to make the activity somewhat harder. Avoid this workout if you feel torment in the shoulders.

Tricep Kickback

The triceps kickback is a beginner-level exercise that not only targets the triceps but also activates the shoulders and the chest. The exercise could be performed by people of different age groups and diverse skill levels, thanks to its simple motion.

Tricep Kickbacks

Step 1: With a straight back, lean on the flat bench using your right knee. Bend forward using your hips such that your body is parallel to the floor. Ensure that the other leg is firmly planted on the floor throughout the duration of the exercise.

Step 2: Grip the dumbbell with your right arm using a pronated grip and position it such that the upper arm is parallel to the torso and the lower arm makes a 90-degree angle with the upper arm.

Step 3: With a stationary upper arm, bend your right arm backwards such that the entire arm is parallel to the body.

Step 4: Hold for a moment and return to the starting position.

Dumbbell Tricep Bench Press

Dumbbell triceps bench press is an advanced variation of the standard bench press that targets the triceps with increased precision. Additionally, the exercise tones the deltoid muscles in the shoulders, pectoral muscles in the chest and the forearms.

Dumbbell Triceps Bench Press


Step 1: Lie on a flat bench in a supine position and hold dumbbells in both the hands such that the palms are facing each other. The upper arms should be parallel to the body while the lower arms should make a 90-degree angle with the upper arms.

Step 2: Gradually raise the dumbbells such that the arms are fully extended and perpendicular to the body.

Step 3: Pause for a second and return to the initial position.

Perform the exercise for the recommended number of times.

Important tip: Carefully lower the weight as an improper form could lead to a rotator cuff injury.

Tricep Pushdown

As the name says, the triceps pushdown activates the triceps in the upper arms. The use of a cable machine in this exercise controls the range of motion allowing for better toning of the target muscle group.Tricep pushdown

Step 1: Stand straight in front of a cable machine and hold the appropriate attachment with an overhand grip. Bend slightly forward while maintaining a straight back and keep the arms close to the body. Ensure that the distance between the palms is approximately equal to the distance between the shoulders.

Step 2: With stationary upper arms, push the attachment downwards until it touches the thighs.

Step 3: Pause for a moment and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tip: You could perform this exercise with different cable attachments for added resistance.

Diamond Push Ups

This exercise will work on your triceps, your delts, chest and your pectoral muscles.

Diamond Push-ups

Step 1: Get down in the push-up position by keeping your feet together and your palms under your shoulders. Your body must form a straight line from your head to your heels.

Step 2: Slowly bring your palms together to form a diamond using your index fingers and thumbs. Thumbs will form the base of the triangle. Your palms must be under your chest.

Step 3: Lower your body to do a push up while maintaining your posture. Your chest must touch the back of your palms.

Step 4: Push your self up to get back to the initial position. Repeat.

Important tip: Do 2 sets of 10 reps each.

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