Are you looking for the best way to sculpt sexy triceps? Look no further! In this blog post, we will explore the top 10 exercises to target and build your triceps. From tricep dips to close grip push-ups, there is a great selection of exercises to help you shape and tone your arms. So, if you're ready to get those toned triceps you've always wanted, keep reading to find out which exercises you should be doing!
1) Seated Dumbbell Press
The Seated Dumbbell Press is a great exercise for targeting the triceps muscles. To perform this exercise, begin seated on a bench or chair with your feet flat on the floor. Hold a dumbbell in each hand, positioning your upper arms parallel to your torso and perpendicular to the floor. Keeping your elbows close to your body, slowly press both dumbbells directly overhead. As you do this, focus on squeezing your triceps at the top of the movement. Once the dumbbells are at full extension, pause and then slowly lower them back to the starting position. For best results, perform 3 sets of 10-12 reps.
2) Standing Dumbbell Press
The standing dumbbell press is an effective exercise for developing triceps strength and muscle size. The exercise involves pressing a pair of dumbbells above your head while standing, with your feet hip-width apart.
To perform the standing dumbbell press, hold a pair of dumbbells in each hand with your palms facing away from you. Your arms should be bent at a 90-degree angle, with the elbows pointing outward and the weights in front of your shoulders.
Engage your core and glutes to stabilize your torso as you press the dumbbells upward until your arms are almost completely straight. Lower the weights back to starting position and repeat for your desired number of repetitions.
This exercise will help strengthen and build your triceps, as well as engage your core and other stabilizing muscles. You can adjust the weight of the dumbbells to make the exercise more or less challenging. Make sure to keep your elbows slightly bent to avoid hyperextension and stay mindful of your form throughout the exercise.
3) Seated Overhead Dumbbell Extension
This triceps exercise targets the long head of the triceps muscle. To perform the seated overhead dumbbell extension, begin by sitting on a bench and gripping a dumbbell in each hand. Raise the dumbbells overhead so that your arms are extended, with your palms facing forward. From here, slowly lower the dumbbells back behind your head until your elbows form a 90-degree angle. Make sure to keep your upper arms stationary throughout the movement.
Once you reach the bottom of the movement, return to the starting position by pressing the dumbbells back up to the starting position. Make sure to keep your core tight and engaged throughout the entire movement to ensure proper form and safety. This is a great exercise for building size and strength in your triceps.
4) Lying Triceps Extension
The lying triceps extension is an exercise designed to target the triceps muscles. This exercise can be done with either dumbbells or a barbell. To do this exercise, lie on your back on a flat bench and hold a dumbbell in each hand or hold a barbell with a narrow grip. Starting with your arms bent at 90 degrees, slowly extend your arms out until they are straight but not locked. Squeeze your triceps at the top of the motion, then slowly lower the weight back to the starting position. Make sure you keep your elbows tucked close to your sides throughout the exercise. This exercise can be done for three sets of 10-12 repetitions. If you're looking for an effective way to target your triceps, the lying triceps extension is a great option!
5) Kickbacks
Kickbacks are one of the best exercises you can do to target your triceps. To do this exercise, you will need either a pair of dumbbells or a resistance band. Start in a split stance with your knees slightly bent and the arm holding the weight parallel to the ground. Then, keeping your arm still, push the weight back until your arm is fully extended. Finally, slowly return to the starting position. This exercise works all three heads of the triceps muscle, making it an effective way to develop definition. When performing this move, be sure to keep your core tight and your elbow close to your body. For an extra challenge, try doing single-arm kickbacks. This is a great way to add more focus and intensity to your triceps workout.
6) Close-Grip Bench Press
The close-grip bench press is an excellent exercise for developing triceps strength and size. This exercise is performed by lying on a flat bench and gripping a barbell at a narrower width than normal. Keeping your elbows close to your body, lower the weight towards your chest and then press it back up. It is important to keep your back flat on the bench and to avoid arching or jerking the bar during this exercise. The close-grip bench press is an effective way to build triceps strength and muscle mass. Be sure to use a spotter when performing this exercise. Start with lighter weights and work your way up as you become stronger.
7) Pushups
Pushups are one of the most basic, yet effective exercises for working your triceps. This exercise involves pushing up and down against the floor while keeping your body in a straight line and your core engaged. To target the triceps even more, you can do close-grip pushups with your hands placed close together. You can also modify this exercise by doing it on your knees or against a wall. Pushups are a great way to strengthen and tone your triceps as well as your chest and core muscles.
8) dips
Dips are a great exercise for strengthening the triceps. They can be done with bodyweight only, or with added weight to increase difficulty. To do a dip, start in a standing position and place your hands on the edge of a chair or bench. Lower your body down until your elbows are bent at 90 degrees and your chest is close to the floor. Push back up until your arms are straight.
Be sure to keep your body tight throughout the movement and focus on engaging your triceps. You can also do dips between two chairs or benches to make them easier. If you have access to a dip station, you can add weight by attaching a belt or vest to your waist to increase difficulty.
9) Cable Pressdowns
Cable pressdowns are one of the most effective exercises to target your triceps. This exercise uses a cable machine and a straight or angled bar attachment. To perform the exercise, stand in front of the cable machine and grip the handle with an overhand grip, palms facing down. Your arms should be extended out in front of you at chest level. Keeping your elbows close to your body, slowly lower the bar towards your waistline until your arms form a 90-degree angle. Then press the bar up and back towards your starting position. Be sure to keep your elbows close to your sides throughout the movement. You can also use an angled bar for a different variation on this exercise. Cable pressdowns are great for building strength and definition in your triceps.
10) Barbell Curls
Barbell curls are one of the most popular exercises for building bigger, stronger triceps. The exercise involves gripping a barbell with both hands and lifting it up to the shoulders while keeping your elbows close to your body. It is important to maintain proper form throughout the exercise, making sure to keep your back straight and your abdominal muscles contracted.
This exercise will primarily target your triceps, however, your biceps will also get a great workout. Start by choosing the right weight for your fitness level. Beginners should start with a lighter weight, while more experienced lifters can go heavier.
To perform a proper barbell curl, hold the barbell with an overhand grip and keep your hands shoulder-width apart. Keeping your elbows close to your body, curl the barbell up until it is at shoulder level. Make sure to exhale during this movement and squeeze your triceps at the top of the movement. Slowly lower the barbell back down to the starting position and repeat for desired reps.
Barbell curls are a great exercise for building triceps size and strength. Be sure to maintain good form throughout the exercise and keep your abdominal muscles tight. With regular practice, you’ll be on your way to sculpting those sexy triceps!
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