Muscles are fascinating parts of the human body. There are more than 600 throughout, and they generally make up approximately 40 percent of the body’s total weight. One of the most interesting aspects is that to keep them healthy, muscles have to be used regularly.
Due to their complexity, triceps can be a difficult muscle group to target. There are almost innumerable arm workouts to target different aspects of them. It can be difficult to know which is best to achieve tricep muscle definition.
If you want sculpted arms, keep reading. Below are the best tricep workouts you can incorporate into your routine.
Basic Tricep Anatomy
Before getting into the exercises, it may be helpful to go over some of the basic makeup and functions of the tricep muscle. It will give you a better understanding of how distinct exercises can better target them.
The triceps brachii is the large, thick muscle on the back and upper part of the arm. It appears in the shape of a horseshoe and has the primary function of extending the elbow joint.
The tricep is made up of three heads, which is where it gets its name. These are:
- Long head
- Lateral head
- Medial head
The long head is the largest and longest. It runs along the inside of the arm and extends across the shoulder joint. The lateral head sits along the outside of the arm. The medial head rests between the two, and between them on the bone.
Best Tricep Workouts
There are lots of different exercises that can effectively work each of the three heads. Here are the best tricep workouts for achieving a sculpted appearance include:
- Tricep dips
- Lying tricep extensions
- Close-grip bench press
- Diamond pushups
- Tricep kickbacks
- Cable tricep pushdown
Tricep Dips
Triceps dips are one of the most popular tricep exercises. That is because they are one of the most effective at engaging all three heads. Also, they require no special equipment to perform, besides a chair or bench.
To do tricep dips, sit on the edge of the bench and grip the rim with both hands, just beside your hips. Stretch your legs out directly in front of you.
Move your hips off the bench and bend your knees slightly. Then, drop your body by bending at the elbows until your upper arms are parallel to the ground. Push back up to return to the original position.
You can modify this exercise based on your fitness level by adjusting your leg position. Adding weight is a way to make it more challenging.
Lying Tricep Extensions
Lying tricep extensions are sometimes referred to as “skull crushers,” due to the way they are performed. They also target all three heads of the tricep, although there is more emphasis on the long head. It is also good for increasing tricep strength and size.
To perform lying tricep extensions, lie on a bench holding a barbell, dumbbell, or kettlebell. Lift the weight above your chest, like you would doing a bench press. Keeping your arms stationary, bend your elbows to lower the weight towards your forehead, then press the weight back up.
Overhead Tricep Extensions
The overhead tricep extension is very similar to the lying tricep extension. It is performed in the same way, except you lower the weight behind (or over the top) of your head, then extend your arms back to the starting position. This alternative works all three heads but is good for targeting the long head.
Close-Grip Bench Press
The close-grip bench press works the tricep muscles along with the chest and shoulders. It is good to incorporate into a whole upper-body workout.
To perform the close-grip bench press lie on a bench with your feet on the floor. Hold a weight so that your hands are slightly closer than shoulder-width apart. A barbell will work, but a kettlebell is ideal for this (since it is impossible to hold it with too wide a grip).
Lower the barbell to your chest while keeping your elbows close to your torso. Press the weight back up to the starting position to complete the exercise.
Diamond Pushups
Diamond pushups have similar advantages to the close-grip bench press. They have the added benefit of not requiring any weight to perform.
To do so, get into a pushup position on the ground. Position your hands on the ground, forming the shape of a diamond with your index fingers and thumbs. Keeping your elbows close to your sides, lower your body and press back up. If the exercise is too difficult, you can modify it by supporting yourself with your knees rather than your toes and feet.
Tricep Kickbacks
The tricep kickbacks are one of the best exercises on this list for targeting the lateral head of the tricep.
To perform tricep kickbacks, hold a dumbbell or small kettlebell in one hand while standing upright. Ben forward at the hips, keeping your back flat. You can support yourself on a chair or bench, if necessary.
Keeping your upper arm stationary, extend your elbow to push the weight back until your arm is straight. Then, slowly return to the starting position.
Cable Tricep Pushdown
This exercise is the only one on the list that requires special gym equipment. However, it is extremely effective at targeting the triceps and building strength by providing constant tension on the muscles throughout the movement. If you have access to a gym, definitely add this one to your routine.
To perform, stand facing a cable machine with a rope or straight bar attachment (a rope is preferable). Grasp the attachment with your elbows bent completely and your forearms close to your chest. Press the attachment down by extending your elbows, then return to the starting position.
Get More Strength Training Ideas
Now that you have some options for the best tricep workouts, you can incorporate them into your workout routine. Remember that variety is imperative, so try different combinations of these suggestions to see the best results.
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