Tricep Dips
A dynamic exercise engaging triceps, shoulders, and chest. Sit on a bench, grip the sides, slide hips off, lower, and push back up. Perform 3 sets of 12-15 reps for toned triceps.
Close-Grip Bench Press
A compound movement emphasizing triceps. Lie on a bench, grip the barbell shoulder-width apart, lower to chest, and push up. Complete 4 sets of 10-12 reps for increased muscle size and strength.
Overhead Tricep Extensions
Isolate triceps, targeting the long head for definition. Stand or sit, hold a dumbbell overhead with both hands, lower behind head, and aim for 3 sets of 12-15 reps to improve flexibility.
Tricep Kickbacks
Isolation exercise targeting the back of arms. Hold dumbbells, hinge at hips, extend arms backward, and squeeze triceps. Perform 3 sets of 15-20 reps for toned triceps.
Diamond Pushups
Variation of pushups focusing on triceps and inner chest. Get into a pushup position with hands close together in a diamond shape, lower chest toward hands, and complete 3 sets of 12-15 reps.
Rope Tricep Pushdowns
Cable machine exercise isolating triceps with a full range of motion. Attach rope handle, grasp with both hands, push down keeping elbows close. Aim for 4 sets of 15-20 reps for effective isolation.
Skull Crushers
Target the long head of triceps for definition and strength. Lie on a bench, hold EZ curl bar, lower toward forehead, and extend arms back up. Perform 3 sets of 12-15 reps for enhanced arm definition.
Reverse Grip Tricep Pushdowns
A variation targeting medial and lateral heads of triceps. Use straight bar attachment on cable machine, grip with palms up, push down fully.