Get toned triceps with these effective exercises
What's the story
If you want those well-defined triceps, you need to be dedicated and work out the right way.
The triceps are located at the back of your upper arm and are important for strength and aesthetics.
However, if you add some targeted exercises to your routine, you can easily build muscle and definition.
Here are five effective exercises to sculpt your triceps.
Drive 1
Close-grip bench press
The close-grip bench press is a triceps-focused variant of the regular bench press.
By gripping the barbell closer, you target your triceps more than your chest.
This exercise helps build muscular mass and increases your presses in general.
Just remember to keep your form in check to not put strain on your wrists.
Drive 2
Tricep dips
Tricep dips are an effective bodyweight exercise that works all three heads of the tricep muscle.
You can do them on parallel bars or even on a sturdy chair at home.
By lowering and raising your body solely with the help of your arms, you target the triceps intensely.
The exercise also targets shoulder stability and core engagement, making it a great compound exercise for upper body development.
Drive 3
Overhead tricep extension
The overhead tricep extension is all about isolating the long head of the tricep muscle.
Using dumbbells or a cable machine, extend your arms above head while keeping elbows close to ears.
It is important to control both upward and downward movements for maximum effectiveness and safety.
Drive 4
Skull crushers
Skull crushers are done lying down with dumbbells or an EZ barbell.
They target all parts of the tricep muscles perfectly when performed correctly.
This is only possible by ensuring controlled motion throughout each rep without locking elbows completely during the extension phase.
Otherwise, one risks injury if not careful enough about maintaining good posture alignment throughout the entire set duration period.
Drive 5
Rope pushdowns
Since rope pushdowns use a cable and pulley system, users can adjust resistance according to their fitness goals.
While it primarily targets the lateral head of the tricep, it engages other areas as well, for a well-rounded approach.
It can be part of a comprehensive plan tailored to meet unique requirements, resulting in optimal results through consistent practice.