Effective Triceps Exercise

Effective Triceps Exercise

The lateral head, long head, and medial head of the triceps should all be worked out as part of a comprehensive triceps routine. Here is a successful triceps exercise program that uses a number of exercises to help you get strong and toned triceps:

Close-Grip Bench Press:

This combination exercise works the chest, shoulders, and triceps in addition to the arms. Use a weight that is difficult for 3–4 sets of 8–12 reps.

Triceps Dips:

Targeting the triceps with dips is a great idea. They can be carried out on parallel bars or a dip machine. 3–4 sets of 10–15 repetitions are the ideal.

Triceps Pushdowns:

Use a cable machine with a straight bar or rope attachment to perform triceps pushdowns. Standing with your back to the machine, extend your arms downward while keeping your elbows close to your sides. Make 3–4 sets of 12–15 repetitions.

Overhead Triceps Extension:

Raise a dumbbell or an EZ bar overhead while holding it in both hands. Keep your elbows pointing forward as you lower the weight behind your head, and then raise your arms back up. Perform 3–4 sets of 10–12 repetitions.

Skull Crushers:

Lie on a bench and perform skull crushers while grasping an EZ bar or barbell with an overhand grip. By bending your elbows, shift the weight towards your forehead before raising your arms back up. Execute 3–4 sets of 8–12 repetitions.

Diamond Push-Ups:

Put your hands in a push-up position, close together, and use your thumbs and index fingers to form a diamond shape. Keep your elbows close to your sides as you incline your chest towards your hands. 3–4 sets of 10–15 repetitions are the ideal.

Always warm up thoroughly before working out, and modify the weights and repetitions to suit your fitness level and objectives. Keeping good form and technique throughout each exercise is also essential to maximizing results and lowering the chance of damage.