Top 10: Triceps Workouts

The triceps, also known as the three-headed muscle of the arm, are a critical muscle group for overall arm strength and aesthetics. Strengthening the triceps can help improve your performance in a variety of exercises, from bench pressing to push-ups, and also help you achieve that coveted "horseshoe" shape on the back of your arm. In this article, we will discuss the top 10 workouts for triceps.

1. Close-grip bench press: This exercise is a variation of the traditional bench press that places more emphasis on the triceps.

To perform this exercise, grab the bar with your hands shoulder-width apart and lower the bar to your chest, keeping your elbows close to your sides. Push the bar back up, focusing on using your triceps to lift the weight.

2. Triceps dips: This bodyweight exercise targets the triceps and can be performed anywhere with a sturdy surface, such as parallel bars or the edge of a bench.

To perform this exercise, place your hands shoulder-width apart on the surface, lower your body until your elbows are at a 90-degree angle, and then push back up.

3. Skull crushers: This exercise targets the long head of the triceps and can be performed with dumbbells or a barbell.

To perform this exercise with a barbell, lie down on a bench with your feet flat on the floor, and lift the bar up above your head with your arms fully extended. Lower the bar down towards your forehead, bending at the elbows, and then lift back up.

4. Cable pushdowns: This exercise targets the lateral head of the triceps and can be performed with a cable machine.

To perform this exercise, attach a rope handle to the cable machine and grab the handle with an overhand grip. Push the handle down towards your thighs, focusing on using your triceps to extend your arms.

5. Overhead triceps extensions: This exercise targets the long head of the triceps and can be performed with dumbbells or a barbell.

To perform this exercise, stand with your feet shoulder-width apart and hold the weight overhead with your arms fully extended. Lower the weight down behind your head, bending at the elbows, and then lift back up.

6. Diamond push-ups: This bodyweight exercise targets the triceps and can be performed anywhere.

To perform this exercise, place your hands close together on the ground, forming a diamond shape with your thumbs and index fingers. Lower your body down until your chest touches your hands, and then push back up.

7. Triceps kickbacks: This exercise targets the lateral head of the triceps and can be performed with dumbbells.

To perform this exercise, lean forward with your knees slightly bent and hold a dumbbell in each hand. Extend your arms back, focusing on using your triceps to lift the weight, and then lower back down.

8. Triceps rope extensions: This exercise targets the lateral head of the triceps and can be performed with a cable machine.

To perform this exercise, attach a rope handle to the cable machine and grab the handle with an overhand grip. Extend your arms down towards your thighs, focusing on using your triceps to lift the weight, and then lower back up.

9. One-arm triceps extensions: This exercise targets the long head of the triceps and can be performed with a dumbbell.

To perform this exercise, hold a dumbbell in one hand and extend your arm overhead with your palm facing forward. Lower the weight down behind your head, bending at the elbow, and then lift back up.

1. Bench dips: This bodyweight exercise targets the triceps and can be performed anywhere with a sturdy surface, such as a bench or step.

To perform this exercise, sit on the edge of the bench with your hands behind you, fingers pointing towards your feet. Slowly lower your body towards the floor, bending at the elbows, and then push back up.

Incorporating these top workouts into your fitness routine can help you achieve strong and toned arms. Remember to always warm up before exercising and to use proper form to prevent injury. And don't forget, while triceps exercises are important, they should always be balanced with exercises targeting other muscle groups for overall strength and fitness. So go ahead and give those triceps the attention they deserve…