Tricep Exercises Gym

1. Sculpt Strong Triceps with These Effective Gym Exercises

Are you looking to build strong and defined triceps? Look no further! In this article, we will explore some of the most effective tricep exercises you can do at the gym. These exercises will help you target your triceps from different angles, allowing you to achieve maximum muscle growth and strength.

2. Close-Grip Bench Press

The close-grip bench press is a classic tricep exercise that primarily targets the lateral and long head of the triceps. To perform this exercise, lie down on a flat bench and grip the barbell with your hands placed closer than shoulder-width apart. Lower the barbell to your chest and then press it back up to the starting position. Make sure to keep your elbows tucked in and focus on squeezing your triceps as you extend your arms.

3. Tricep Dips

Tricep dips are a great bodyweight exercise that can be done on parallel bars or using a dip machine. Start by placing your hands on the bars with your palms facing down. Lower your body by bending your elbows until your upper arms are parallel to the ground, and then push yourself back up to the starting position. This exercise targets all three heads of the triceps and also engages your chest and shoulders.

4. Skull Crushers

Skull crushers, also known as lying tricep extensions, are a fantastic exercise for isolating the triceps. Lie down on a bench with a barbell or dumbbells held straight above your chest. Slowly lower the weight towards your forehead by bending your elbows, and then extend your arms back up to the starting position. Keep your elbows stationary throughout the movement to fully engage your triceps.

5. Cable Pushdowns

Cable pushdowns are a staple tricep exercise that can be done using a cable machine and a straight bar attachment or rope attachment. Stand facing the machine with your feet shoulder-width apart and your elbows tucked in. Push the bar or rope down until your arms are fully extended, and then slowly return to the starting position. This exercise targets the lateral head of the triceps and helps to create that coveted “horseshoe” shape.

6. Overhead Tricep Extension

The overhead tricep extension is a powerful exercise that targets the long head of the triceps. Stand with your feet shoulder-width apart and hold a dumbbell or barbell above your head with your arms fully extended. Lower the weight behind your head by bending your elbows, and then extend your arms back up to the starting position. Make sure to keep your core engaged and avoid arching your back.

7. Tricep Kickbacks

Tricep kickbacks are an excellent exercise for targeting the lateral head of the triceps. Start by holding a dumbbell in each hand and bending your knees slightly. Lean forward from your hips while keeping your back straight. Extend your arms straight back, squeezing your triceps at the top of the movement, and then lower the weights back down. Focus on maintaining a controlled motion throughout the exercise.

8. Diamond Push-Ups

Diamond push-ups are a challenging variation of the traditional push-up that specifically targets the triceps. Start in a push-up position with your hands close together, forming a diamond shape with your index fingers and thumbs. Lower your body towards the ground by bending your elbows, and then push yourself back up to the starting position. If this variation is too difficult, you can modify it by performing the exercise on your knees.

9. Tricep Rope Extensions

Tricep rope extensions are an effective exercise for targeting the lateral head of the triceps. Attach a rope handle to a cable machine and stand facing away from the machine. Hold the rope with your palms facing each other and extend your arms down until your triceps are fully contracted. Slowly return to the starting position and repeat. This exercise provides constant tension on the triceps throughout the movement.

10. Reverse Grip Tricep Pushdowns

Reverse grip tricep pushdowns are a variation of the traditional cable pushdown exercise that focuses on the medial head of the triceps. Stand facing a cable machine with your palms facing up and your elbows tucked in. Push the bar down until your arms are fully extended, and then slowly return to the starting position. Keep your core engaged and avoid using momentum to complete the movement.