Tricep Exercises to Include in your Routine

26th June 2019
Tricep workouts are much simpler than you imagine. In many cases, you can perform exercises with your own body weight. Read along to find out more.

Biceps and triceps are the most trained arm muscles in gyms. If you want to get more out of your tricep workouts, take a look at the following list. We’ve included some excellent tricep exercises that allow you to reach your muscle growth goals.

Many people overlook the fact that the vast majority of total arm mass comes from the triceps. It’s the largest muscle in your arm, easily toned by working out at the gym.

Since they allow for elbow extension and shoulder movements, triceps actively participate in most bodybuilding exercises, such as weightlifting.

There are a wide variety of exercises available to strengthen your triceps. The number of repetitions and sets performed depends on your level, type of exercise and weight carried. Generally, it’s best to opt for medium repetitions for muscle growth. In other words, it’s best to perform between 8 to 12 repetitions.

Warming up is vital in order to increase the blood flow to muscles, temperature, nerve impulses, tissue strength, and flexibility. Having warmed up, you’ll be less exposed to injury, improve your performance, and therefore, gain muscle.

What are the best tricep exercises?

Diamond push-ups

First of all, here’s a surprising tricep exercise. The diamond push-up is an exercise that can be done anywhere.

It’s an effective exercise, although it’s difficult to perform. It requires a lot of upper body strength. When you master it, it will bring excellent results.

In order to carry it out, start from the classic push-up position. Then place your hands under your chest. Separate your thumbs and form a diamond shape, using your two index fingers.

Diamond pushup tricep exercise

Then, bend your elbows and descend until your chin or chest touches the floor. Return to the starting position by extending your arms fully. Your back should remain straight throughout the whole exercise.

Overhead dumbbell extensions

The second proposal consists of an exercise that can be carried out either sitting or standing. Basically, it’s a matter of extending a dumbbell over your head.

Overhead dumbbell extensions are just one of the many great tricep exercises. It’s probably the easiest to carry out, especially while sitting.

In order to perform the exercise, sit on a chair, holding the weight in both hands in front of you. Extend the dumbbell over your head with open palms and outstretched arms.

Man sitting tricep exercise

Next, bend your elbows to lower the weight behind your head, pause and then stretch your arms to return to the starting position. It’s important to keep your back and arms straight during the exercise.

Backgrounds

The backgrounds or triceps flexion is a great exercise for toning your arms. In addition to being very simple, it’s perfect for assessing your fitness level. It’s an efficient exercise which focuses on the triceps, however, it also strengthens the chest and shoulders.

It’s very simple to carry out and it’s effective for both beginners and veterans. All you need is a chair and your own weight.

Place your hands on a support platform and stretch your legs. Next, descend and bend your elbows to form a 90-degree angle. Finally, push back up to return to the starting position.

Ideally, you should complete 3-4 sets of 15 repetitions each. Remember, you can extend your legs on the floor or place them on another chair of the same height in order to make the exercise more difficult.

Now that we’ve presented our list of exercises, it’s time for you to choose your favorite and include it in your routine. What are you waiting for? You won’t regret it!

  • Barker, R. N., Brauer, S., & Carson, R. (2009). Training-induced changes in the pattern of triceps to biceps activation during reaching tasks after chronic and severe stroke. Experimental Brain Research, 196(4), 483–496. https://doi.org/10.1007/s00221-009-1872-8
  • Yasuda, T., Fukumura, K., Fukuda, T., Iida, H., Imuta, H., Sato, Y., … Nakajima, T. (2014). Effects of low-intensity, elastic band resistance exercise combined with blood flow restriction on muscle activation. Scandinavian Journal of Medicine and Science in Sports, 24(1), 55–61. https://doi.org/10.1111/j.1600-0838.2012.01489.