Weight Loss Tips and Tricks

 

THE BEST TRICEPS EXERCISES

To target and strengthen the triceps, it's important to include a variety of exercises that work the different heads of the triceps muscles. Here are some effective triceps exercises:

1. Tricep Dips:

   • Targets: All three heads of the triceps.
   • Variations: Bodyweight dips, machine-assisted dips, or bench dips.

2. Close-Grip Bench Press:

   • Targets: All three heads of the triceps.
   • Perform the bench press with a narrower grip to emphasize the triceps.

3. Tricep Pushdowns:

   • Targets: Lateral and medial heads of the triceps.
   • Use a cable machine with a straight bar or rope attachment.

4. Overhead Tricep Extension:

   • Targets: Long head of the triceps.
   • Perform with a dumbbell, barbell, or an overhead cable.

5. Skull Crushers (Lying Tricep Extensions):

   • Targets: All three heads of the triceps.
   • Use a barbell or dumbbells while lying on a bench.

6. Dumbbell Kickbacks:

   • Targets: Lateral and medial heads of the triceps.
   • Hold a dumbbell in each hand and extend your arms back.

7. Tricep Rope Pushdowns:

   • Targets: Lateral and medial heads of the triceps.
   • Use a cable machine with a rope attachment for a different angle.

8. Diamond Push-Ups:

   • Targets: Medial and lateral heads of the triceps.
   • Place your hands close together to form a diamond shape.

9. Close-Grip Push-Ups:

   • Targets: All three heads of the triceps.
   • Perform push-ups with hands closer together.

10. Reverse Grip Tricep Pushdowns:

    • Targets: Medial and lateral heads of the triceps.
    • Use a cable machine with a reverse (supinated) grip.

11. Tricep Bench Dips:

    • Targets: All three heads of the triceps.
    • Place your hands behind you on a bench and dip down.

12. Single-Arm Overhead Dumbbell Extension:

    • Targets: Long head of the triceps.
    • Hold a dumbbell in one hand and extend it overhead.

Remember to use proper form and start with a weight that allows you to perform the exercises with control. Include a mix of these exercises in your triceps workout routine for comprehensive development. If you have any existing joint or muscle issues, consider consulting with a fitness professional or healthcare provider before incorporating new exercises into your routine.