7 Best Tricep Exercises for Beginners
Whenever you think about building strong, toned arms, what comes to your mind? Might be biceps! But you know what makes up the major portion of your upper arm’s muscle? Triceps! Strengthening this muscle group does not only enhance the overall appearance of arms. But it also contributes to functional strength. for this purpose, there are some best tricep exercises. These exercises will enable you to perform better in various physical activities and daily life tasks.
This blog aims to equip beginners with a comprehensive guide to accessible and effective tricep exercises. I’ll tell you in detail the 7 best tricep exercises. These exercises will help you achieve the arm strength and aesthetics you desire.
Let’s delve in!
The Importance of Best Tricep Exercises
- Enhanced Arm Aesthetics
Well-developed triceps complement the biceps. Thus, creating a balanced symmetrical look. The triceps make up about two-thirds of your arm’s muscle mass. So, focusing on them is the key to achieving well-defined arms. Moreover, strong triceps help in reducing the appearance of flabby arms. Thus, leading to a more toned and sculpted look. This is particularly beneficial for those aiming to improve muscle aesthetics.
Suggested Read: Benefits of an Arm Blaster for Upper Arm Bulking (Bicep Bomb – Really?)
- Functional Strength
The triceps are involved in many daily activities. This includes lifting objects, performing household tasks etc. Many compound movements also rely heavily on triceps. These include bench press exercises and push-ups. Strengthening your triceps with best tricep exercises improves your performance in these exercises. This leads to better overall fitness.
- Injury Prevention
Strong triceps support the elbow joint. Consequently, enhancing its stability and reducing the risk of injuries. Working on the triceps helps in maintaining a balance between the front and back of the upper arm. This is essential for overall upper body health. Also, it prevents muscle imbalances.
7 Best Tricep Exercises
- Close-Grip Push-Up
Close-grip push-ups are a bodyweight exercise. It mainly targets the triceps. Along with it, it engages the chest, shoulders, and core muscles. Close-grip push-ups are slightly different from traditional push-ups. This variation increases the emphasis on the triceps. Thus, making it an effective exercise for muscle definition.
Instructions
- Begin in a plank position with your hands directly under your shoulders. Form a straight line from head to heels.
- Bring your hands closer together. Position them slightly narrower than the shoulder width apart.
- Bend your elbows to lower your body towards the ground. Ensure that your elbows are close to your sides throughout. This is to effectively target the triceps.
- Descend until your chest nearly touches the ground.
- Press through your palms to extend your arms. This will push your body back to the starting position.
- Complete the desired number of repetitions. Beginners may start with 8-10 reps and then increase gradually.
- Tricep Dips (Using a Chair or Bench)
Tricep dips are also a bodyweight exercise. It targets the triceps, shoulders, and chest. This exercise can be performed using a bench or sturdy chair.
Instructions
- Sit on the edge of the bench or chair. Grip the edge next to your hips with your hands, fingers pointing forward.
- Extend your legs in front of you. Keep your heels on the ground and knees bent. Your arms should be fully extended to support your body weight.
- Slowly bend your elbows to lower your body towards the floor. Keep your back close to the bench or chair.
- Descend until your arms become parallel to the ground.
- Press through your palms to extend your elbows and push your body back to the starting position.
- Complete the desired number of repetitions.
- Tricep Kickbacks with Dumbbells
Tricep kickbacks are an isolation exercise focusing exclusively on the triceps. This exercise requires dumbbells. It targets the back of the upper arm.
Instructions
- Hold a dumbbell in each hand. Feet shoulder-width apart. Bend the knees slightly with a straight back.
- Bend your elbows to 90 degrees. Make sure that your forearms are perpendicular to the floor.
- Straighten your elbows. Focus on squeezing your tricep at the peak of the movement.
- Pause briefly.
- Now start bending your elbows towards the initial position.
- Perform the desired number of reps.
- Overhead Dumbbell Tricep Extension
Overhead dumbbell tricep extension is another effective isolation exercise, exclusively targeting the triceps. This one of the best tricep exercises is performed using a single dumbbell. It emphasises the long head of the tricep muscle.
Instructions
- Hold the dumbbell with both of your hands. Wrap your thumbs around the handle for stability, palms supporting the weight under the top plate.
- Lift the dumbbell overhead, extending your arms fully.
- Now descend the dumbbells behind your head by bending your elbows. Remember to keep your upper arms stationary.
- Continue the descent until you feel your triceps slightly stretched.
- Raise the dumbbell back to the initial position.
- Keep your upper arms stationary throughout the movement.
- Tricep Pushdowns with Resistance Bands
Tricep pushdowns are a resistance exercise that targets the triceps. This exercise resembles the cable tricep pushdown. But it uses a resistance band. This makes it a convenient exercise to perform at home.
Instructions
- Secure the resistance band to a high anchor point.
- Face yourself towards the anchor point. Hold the ends of the resistance bands with both hands. Position your hands at chest height, with elbows bent.
- Keep your torso upright. The only body part moving should be your forearms.
- Push the resistance band down till full arms extension. Focus on squeezing your triceps at the bottom of the movement. Keep your wrists straight.
- Slowly bend your elbows to the initial position. Maintain control over the resistance band.
- Ensure that your upper arms remain stationary throughout.
Suggested Read: The Easy Way to Do Strength Training Using Bands
- Diamond Push-Ups
Diamond push-ups specifically target the triceps. Secondarily, this exercise also engages the chest, shoulders, and core muscles. Thus, providing a comprehensive upper-body workout and one of the best tricep exercises.
Instructions
- Position yourself in a standard push-up position. Place your hands close under your chest in a way that your thumbs and index fingers form a diamond shape while touching each other.
- Now start bending your elbows to lower yourself. Descend until your chest touches the diamond shape formed by your hands.
- Now push yourself back. Push through your palms to extend your elbows.
- Raise your body to the initial position.
- Remember to focus on your triceps as you do push-ups.
- Resistance Band Tricep Extensions
Resistance band tricep extensions are an effective isolation and strengthening exercise for triceps. This exercise utilises a resistance band.
Instructions
- Secure one end of the resistance band under your foot. Hold the other end of the resistance band in your hand. Hold in a way that the resistance band is behind you.
- Place one foot slightly ahead of the second one. This is to maintain balance and stability.
- Position your hand behind your head with elbows bent.
- Straighten your elbows. Keep your upper arms stationary. Focus on squeezing your triceps.
- Slowly bend your elbows to return to the initial position. Maintain control over the resistance band.
- Your upper arm should remain stationary throughout the movement.
Suggested Read: 13 Mini Resistance Bands Exercises for Beginners
Bottomline
The triceps play a crucial role in various upper body movements. Incorporating these best tricep exercises into your workout routine is essential to achieving toned arms. Moreover, these exercises help build strength, definition and endurance in this muscle group.
But remember! Consistency and proper form are the keys. And don’t forget to listen to your body. Adjust the exercises according to your body’s capacity.
Now you are ready to kickstart your fitness journey and acquire strong, sculpted triceps.
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