Are you tired of the same old triceps exercises that aren’t giving you the results you desire? It’s time to switch things up and incorporate new moves into your routine that will target and sculpt your triceps like never before. In this blog post, we will be exploring the top 7 triceps exercises that you may not be performing.
These exercises are designed to effectively engage and strengthen your triceps, helping you achieve the toned and defined arms you’ve always dreamed of. So, let’s dive in and discover the key exercises that will take your triceps workout to the next level!
Top 7 Triceps Exercises You Aren’t Performing
Are you looking to build stronger and more defined triceps, but feel like you’ve exhausted all your options? This article will guide you through the top 7 triceps exercises that you probably haven’t tried yet.
Discover new and effective ways to target your triceps muscles, improve your strength, and achieve the sculpted arms you’ve always desired. Whether you’re a beginner or a seasoned gym-goer, these exercises will challenge your triceps in new ways and give you the results you’ve been craving. Get ready to take your arm workouts to the next level with these underrated tricep exercises.
Exercise 1: Close Grip Bench Press
The Close Grip Bench Press is an excellent exercise for targeting the triceps muscles. Start by lying down on a bench with your feet flat on the floor. Grip the barbell with your hands slightly narrower than shoulder-width apart.
Lower the barbell towards your chest, keeping your elbows tucked in close to your body. Push the barbell back up to the starting position, squeezing your triceps at the top of the movement.
This exercise not only helps to build strength and size in the triceps, but it also engages the chest and shoulders as secondary muscles. Make sure to use proper form and start with a weight that allows you to perform the exercise with control and good technique.
Exercise 2: Tricep Dips
Tricep dips are a highly effective exercise for targeting the triceps muscles. However, there are a few common mistakes that you should avoid to get the most out of this exercise. One mistake is failing to use the full range of motion. You should lower yourself all the way down until your arms are at a 90-degree angle to maximize the benefits of the exercise.
Another mistake is flaring your elbows out to the sides instead of keeping them tucked close to your body. This incorrect form puts unnecessary strain on your shoulders and diminishes the effectiveness of the exercise.
Proper form also involves avoiding arching your back or hunching your shoulders. Keep your core engaged and maintain proper posture throughout the movement to avoid injury and ensure optimal results. Lastly, it’s crucial not to rely on momentum to complete the dips. Take your time and focus on using your triceps to lift your body weight, ensuring that you engage the correct muscles. By avoiding these common mistakes, you can perform tricep dips correctly and effectively target your triceps for maximum gains.
Exercise 3: Skull Crushers
Skull crushers are another great exercise for targeting the triceps. To perform this exercise correctly, start by lying flat on a bench with a barbell in your hands.
Lower the barbell towards your forehead, keeping your elbows stationary and your upper arms perpendicular to the floor. Then, extend your arms back up to the starting position, squeezing your triceps as you do so. One modification you can make to increase the intensity of this exercise is to use an EZ bar instead of a straight barbell.
The angled grip of the EZ bar takes some of the pressure off your wrists and can make the exercise more comfortable. Another variation is the dumbbell skull crusher.
Instead of using a barbell, hold a dumbbell in each hand and perform the same motion, lowering the dumbbells towards your forehead and then extending your arms back up. Incorporating these variations and modifications into your tricep workout can help target your muscles from different angles and intensify your training for better results. Remember to always use proper form and start with a weight that challenges you but allows you to maintain control throughout the exercise.
Exercise 4: Overhead Tricep Extension
The overhead tricep extension is an effective exercise for targeting the triceps. To perform this exercise, stand upright with your feet shoulder-width apart and hold a dumbbell with both hands.
Raise the dumbbell overhead, keeping your arms straight. Lower the dumbbell behind your head, bending at the elbows, and then extend your arms back up overhead, squeezing your triceps as you do so. Make sure to keep your elbows close to your head throughout the movement.
To increase the difficulty of this exercise, you can use a heavier dumbbell or incorporate a resistance band for added resistance. Another variation is the cable tricep extension, where you use a cable machine with a rope or straight bar attachment. Adding the overhead tricep extension to your tricep workout routine will help to isolate and strengthen your triceps, leading to improved arm strength and definition.
Remember to maintain proper form and avoid using excessive weight that compromises your form.
Exercise 5: Rope Pushdowns
Equipment options and variations add diversity to your tricep workout routine. The overhead tricep extension can be performed with a dumbbell, resistance band, or cable machine.
Using a heavier dumbbell or incorporating a resistance band increases the resistance. Another variation is the cable tricep extension, using a cable machine with a rope or straight bar attachment. These equipment options and variations target the triceps and can be incorporated into your routine to improve arm strength and definition.
Make sure to maintain proper form and avoid using excessive weight that compromises form to prevent injury.
Exercise 6: Close Grip PushUps
Close grip push-ups are another effective triceps exercise that you may not be including in your routine. This exercise specifically targets the triceps muscles and helps to build strength and definition in this area. To perform close grip push-ups, start in a traditional push-up position but bring your hands close together, touching each other under your chest.
Lower your body down, keeping your elbows tucked into your sides. Push back up to the starting position, focusing on contracting your triceps muscles.
Aim for 3 sets of 8-12 reps, resting for 60-90 seconds between sets. Remember to engage your core and avoid relying on other muscle groups to perform the movement.
Exercise 7: Tricep Kickbacks
Tricep kickbacks are a great exercise for targeting the back of the arms. To perform this exercise, start by holding a dumbbell in each hand and bending at the waist so that your upper body is at a 45-degree angle.
Keep your elbows close to your sides and extend your arms straight behind you, squeezing your triceps at the top of the movement. Lower the weights back down and repeat for the desired number of reps. This exercise can be modified by using different weights or by incorporating resistance bands for added resistance.
Tricep kickbacks are a must-do exercise for toning and sculpting the triceps.
Conclusion
If you want to build defined and strong triceps, these top 7 exercises are a must. Unfortunately, they are often overlooked or not performed correctly.
In this article, we will discuss these exercises and the proper technique to maximize their effectiveness. Don’t miss out on these essential triceps exercises that can take your arm strength to the next level.
FAQ’s of The Top 7 Triceps Exercises You Aren’T Performing
What tricep move hits all heads?
The tricep move that hits all three heads of the triceps is the Tricep Dip.
What movements target each tricep head?
There are three heads of the triceps muscles: the lateral head, the medial head, and the long head. Different movements target each of these heads. To target the lateral head, which is the outer part of the triceps, exercises such as tricep pushdowns with a rope attachment, dips, and close-grip bench presses are effective. To target the medial head, which is the middle part of the triceps, exercises like skull crushers, overhead tricep extensions, and narrow-grip push-ups can be beneficial. To target the long head, which is the largest head of the triceps, exercises such as overhead tricep extensions with a dumbbell or barbell, tricep kickbacks, and tricep dips with your hands placed on an elevated surface can be helpful. It’s important to note that many exercises target multiple heads of the triceps to some extent, but these movements specifically focus on individual heads more effectively.
What tricep exercise hits all 3 heads?
The tricep exercise that targets all three heads of the tricep muscle is the close grip bench press.
What is the king of all tricep exercises?
The king of all tricep exercises is the tricep dip.
What workout hits all tricep muscles?
One workout that effectively targets all tricep muscles is the tricep dip. This exercise engages the tricep brachii, medial tricep head, and lateral tricep head.
