Best Exercises for Strong Triceps
Triceps account for about two-thirds of your upper arm and play a crucial role in strength and stability. Whether you’re lifting weights or engaging in everyday tasks, having strong triceps is incredibly beneficial.
Here are some of the best and simplest exercises to strengthen your triceps:
1. Triceps Dips (Using a Bench or Chair)
- Sit on the edge of a bench or chair.
- Position your hands next to your hips and slide forward.
- Lower your body by bending your elbows.
- Push yourself back up.
Tip: Keep your elbows close to your body for optimal result
2. Close-Grip Push-Ups
- Get into a push-up position, placing your hands closer together (under your chest).
- Lower your body while keeping your elbows close.
- Push back up slowly.
Tip: If this is too challenging, try it on your knees!
3. Overhead Triceps Extension (Using Dumbbell)
- Hold a dumbbell with both hands and lift it overhead.
- Gradually bend your elbows to lower the dumbbell behind your head.
- Extend your arms back up.
Tip: Keep your elbows steady and only move your forearms.
4. Triceps Kickbacks
- Hold a dumbbell in each hand and lean forward slightly.
- Keep your upper arms still and straighten your elbows to push the weights back.
- Return them slowly.
Tip: Start with light weights and gradually increase as you get stronger.
5. Skull Crushers (Lying Triceps Extensions)
- Lie on a bench (or the floor) and hold dumbbells or a barbell.
- Lower the weights toward your forehead by bending your elbows.
- Extend your arms back up.
Tip: Control the movement to avoid any accidents!
How Often Should You Train Triceps?
✅ 2-3 times a week
✅ 3-4 sets per exercise
✅ 8-12 reps per set
Bonus Tip: Pair these exercises with a balanced diet and adequate rest for the best results!
Which of these exercises do you like the most? Share your thoughts in the comments!
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