How To Exercise The Triceps Effectively?

How to exercise the triceps effectively?

Tricep Workouts

  • To effectively work out the triceps it's important to have an understanding that the triceps brachii's a muscle situated at the back of the upper arm. It plays a role, in extending the elbow joint and straightening the arm. To ensure development it's crucial to engage all three heads of the triceps – the long head, lateral head and medial head – through a variety of exercises.
  • Bodyweight Dips; To effectively target all three heads of the tricep muscle try performing dips using bars or a bench. Remember to keep your elbows close, to your body.
  • Lying Triceps Extensions (Skull Crushers); Use a barbell, EZ bar or dumbbells for this exercise to isolate and engage your triceps.
  • Overhead Tricep Extension; Target the head of the triceps by performing this exercise with dumbbells, a cable machine or a resistance band.
  • Tricep Pushdown; Utilize attachments like a rope, bar or V handle on a cable machine to vary the emphasis on tricep heads during this popular exercise.
  • Diamond Push Ups; For an emphasis, on the triceps muscles try diamond push ups where you place your hands close together during the bodyweight exercise.
  • Kickbacks; This isolation exercise targets the triceps by using dumbbells and emphasizing contraction at the top of each movement.

Sample tricep workout routine

Start with a warm up; Spend 5-10 minutes doing cardio exercises followed by some dynamic arm stretches.

  • Close Grip Bench Press; Do 3 sets of 8-10 reps. This exercise targets your triceps effectively.
  • Tricep Dips; Aim for 3 sets until you reach failure. These dips are great, for working your triceps.
  • Overhead Tricep Extension; Perform 3 sets of 12-15 reps. This exercise helps strengthen and tone your triceps.
  • Skull Crushers; 3 sets of 8-12 reps. This move is ideal for targeting the tricep muscles.
  • Tricep Pushdown; Do 3 sets of 10-15 reps. It's an exercise to engage your triceps muscles.

Additional tips

  • Frequency; For recovery train your triceps about two to three times per week ensuring least a 48 hour rest period between sessions.
  • Recovery; Make sure you give your muscles time to repair and grow by getting rest, proper nutrition and staying hydrated.
  • Supersetting; If you want to increase the intensity and volume of your workout perform the triceps exercises consecutively with rest in, between sets or exercises.

Remember, gradually increase the weight and intensity as you progress to avoid overtraining while effectively stimulating muscle growth.

If you're looking for information and visual demonstrations of the exercises mentioned above you can check out these resources;

Remember to prioritize your safety and consult with a fitness professional or physician before starting any exercise program particularly if you have any existing health conditions or concerns.


1 Other Answers To: "How To Exercise The Triceps Effectively?"

How to exercise the triceps effectively?

How to Train Your Triceps

  • Tricep Pulldowns, with Resistance Bands: Resistance bands offer a tension curve that differs from cables providing a stimulus to the muscle fibers.
  • Elevated Tricep Bench Dip: Placing your feet on another bench increases the workload on the triceps compared to a bench dip.
  • Single Arm Overhead Dumbbell Extension: This unilateral exercise is helpful for identifying and correcting any strength imbalances between your arms.
  • Close Grip Push Up: A variation of bodyweight exercise where you position your hands under your shoulders to target and emphasize the triceps.
  • Diamond Push Up with Elevated Feet: Elevating your feet forces weight onto your body making it more challenging and intense for the triceps.
  • Underhand Tricep Cable Pushdown: Using a grip on the cable machine shifts the focus, to sections of the triceps adding variety to your workout routine.

A Framework for a Tricep Workout

Warm Up

Start with some activity for about 5 minutes to get your body warmed up. Then do some arm circles and elbow extensions to loosen up your joints.

Compound Exercise

For the exercise try doing dips. Aim for 3 sets of 6-8 reps.

Isolation Exercises

Next move on to isolation exercises like dumbbell tricep extensions. You can do them either seated or standing. Aim for 3 sets of 10-12 reps. Another option is resistance band pulldowns. Aim for 3 sets of 12-15 reps.

Finishing Movement

Finish off with feet elevated diamond push ups. Do 2 sets until you're, near failure.


Finally make sure to stretch your arms and shoulders during the cooldown phase.

If you're looking for demonstrations and expert advice, on triceps exercises YouTube can be a resource. Here are some additional resources you might find helpful;

  • Check out the Triceps Exercise Directory on; They have a list of triceps exercises that you can follow along, with.
  • You can also search on YouTube for tricep workouts from fitness channels. These videos will provide guidance on form and technique.

Remember it's always important to consult with a certified fitness instructor or healthcare before starting any workout routine especially if you have any health concerns or conditions.