, bodyweight, long head, and chest and tricep exercises - as well as a quick refresher on the muscle anatomy and how often to do these movements.
What are the triceps?
for building a strong upper body. As the name 'tricep' suggests, the muscle is formed of three heads:
- The lateral head (located on the outer part of the upper arm, it originates on the upper-arm bone (humerus), and inserts in the elbow joint)
- The medial head (the smallest head)
- The long head (the largest part of the tricep, along the inside of your arm, closest to your body)
Benefits of tricep exercises and workouts
in regular rotation, but these are the main ones to keep in mind:
- Build and sculpt upper-body muscle
- , overhead extensions and dips.
- Improved range of motion
- Increased
- Improves stability of other upper body muscles
- Improvement in everyday activity: you use the tricep in all sorts of tasks, from picking things up off the floor to reaching for something overhead
2 best dumbbell tricep exercises
These are the best dumbbell tricep exercises (and one kettlebell exercise) to perform.
For all exercises, do each move for 12 reps, then move onto the next tricep exercise without resting. Take a 30-second rest in between rounds.
1. Tricep extensions
Modification: Reduce the weight
a) Stand with your feet hip-width apart and hold one dumbbell with both hands above your head.
b) Slowly lower the weight behind your head, flexing at the elbows and keeping your upper arms still.
c) Extend your arms back to the starting position.
2. Tricep floor press
Modification: Perform a set of single-arm tricep floor presses, then switch sides
a) Lying flat on the floor, place your knees upwards and feet flat on the floor.
b) Holding a dumbbell in each hand, hold your weights by your shoulders. Slowly extend your arms towards the ceiling and hold, then extend the weights back down towards your shoulders. Repeat.
3. Kettlebell tricep floor press
Modification: Use both hands to lift the same weight, or reduce the weight
a) Lying flat on the floor, place your knees upwards and feet flat on the floor.
by the handle in one hand, hold the weight by your shoulders. Slowly extend your arm towards the ceiling and hold, then extend the weight back down towards your shoulder. Repeat.
3 best bodyweight tricep exercises
. 'I love bodyweight training – you can play around with the speed of your lifts to make the exercise harder or easier.'
1. Push up
Modification: Perform the exercise on your knees
position, with your hands under but slightly outside of your shoulders. Lower your body until your chest nearly touches the floor.
b) As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move. Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.
c) If your hips sag at any point during the exercise, your form has been broken. When this happens, consider that your last repetition and end the set.
2. Diamond push up
Modification: Perform the exercise on your knees
a) Get into a high plank position with your hands directly under your shoulders.
b) Bring each hand directly under your chest with thumbs and forefingers touching to create a diamond shape.
c) From here, lower your body until your chest almost touches the floor, keeping your elbows tucked into the sides of your body.
d) Pause, then push directly up to starting position.
3. Push up on bent knees
a) Get into a plank position, with your hands under but slightly outside of your shoulders. Drop your knees to the floor so that your body forms a high diagonal from shoulders to hips.
b) Keeping your elbows tucked close to your body, lower down until your chest nearly touches the floor. Your upper arms should form a 45-degree angle when your torso is in the bottom position of the move. Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.
If your hips sag at any point during the exercise, your form has been broken. When this happens, consider that your last repetition and end the set.
2 long head tricep exercises
The long head is the largest part of the triceps, so targeting this head is crucial to building tricep muscle and strength most efficiently.
1. Overhead tricep extension
Modification: Drop to one dumbbell
a) Stand with feet hip-width apart, holding two dumbbell in your hands. Bring the weight overhead, extending your arms straight so the dumbbells are above your head.
b) Keeping everything from your shoulders to elbows still, slowly bend your elbows, lowering the weights behind your head until your arms are just lower than 90 degrees. Your elbows should point forward, not out to the side.
c) Pause, and raise back to straight. That's one rep.
2.
a) Start standing with a dumbbell in each hand, arms bent at 90 degrees and palms facing each other. Keep a slight bend in your knees.
b) Engage your core and hinge at the waist to tilt your torso slightly forwards. Focus on keeping your spine neutral – that's no arching or rounding of the back, and tucking your chin slightly.
c) Keeping your arms close to your body, straighten your arms to push the weight back behind you. Bare careful not to flare your elbows or move your upper arm. No swinging!
d) Pause for a moment before reversing the move to bring the weights back to your starting point.
Modification: Use one weight
2 best chest and triceps exercises
The chest, shoulders and triceps are known as the 'push' muscles as many exercises engaging them involve pushing a load away from the body
1. Incline bench press
a) Lie on an incline bench, holding a pair of dumbbells over your chest so they’re nearly touching. Your hands should be facing forwards (knuckles facing your head, palms facing your toes). Your feet should be flat on the floor.
b) Take two seconds to lower the dumbbells, pausing for one second at the bottom before you press the weights back up. Try to keep your shoulders pushing down into the bench throughout.
2. Parallel bar dips
a) Stand between parallel bars and hold them with a neutral grip (palms facing in)
b) Straighten your arms to push your body above the bars. Bend your knees and move your feet behind you.
c) Lean forward slightly, keeping your core braced and spine straight.
d) Bend your elbows and slowly lower your body until your elbows are at 90 degrees.
e) Pause when you feel a stretch in your chest.
f) Push back up to the starting position, stopping just before your elbows lock out.
3 free tricep workouts to do at home
10-minute at-home dumbbell tricep workout
10-minute chest, shoulder and tricep workout with Krissy Cela
10-minute dumbbell tricep workout
Should you do tricep exercises and bicep exercises together?
in isolation.
, perform them on a push day.'
Is there anyone who shouldn't do tricep exercises or workouts?
it is always a good idea to train your triceps in some form,' says Long. 'If you have a shoulder injury I’d suggest visiting a physiotherapist who can provide a correct rehab programme to follow before looking to progress into tricep specific exercises.'
How often should I do tricep exercises and workouts?
TBH, it varies entirely. Most of whether you should stick to a workout split (i.e. doing upper body on a particular day, lower body on another and full body on another) comes down to your goal.
. 'One key benefit is that specific areas can be trained more accurately, which can lead to an increase of training intensity for that area. As a result, the person is likely to see greater improvements depending on what they are training for.
and feelings of being over fatigued.'
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