The 5 Best Weight Training Exercises for Triceps

This significant muscle group, which is positioned at the rear of the upper arm, can be developed and toned by weight training routines for the triceps. The triceps muscles are responsible for extending the elbow joint. In lieu of the more noticeable biceps, they are frequently disregarded. On the other hand, well-developed triceps are necessary for healthy upper body posture, functional strength, and can enhance the aesthetics of the upper arm.

The five finest triceps weight training exercises are included in this post. These exercises can be added to a full-body or upper-body workout routine and can be done with a variety of tools, such as dumbbells, barbells, and cable machines.

1. Close Grip Bench Press

The close grip bench press is a classic exercise that targets the triceps, as well as the chest and shoulders. To perform this exercise, lie on a flat bench with a barbell or dumbbells and grip the bar with your hands placed closer than shoulder-width apart. Engage your core and press the weight up, straightening your arms and squeezing your triceps at the top. Lower the weight back down with control and repeat for the desired number of reps.

This exercise can be performed with a variety of grip widths to target different areas of the triceps, and can also be done on an incline or decline bench for added variety.

2. Tricep Dips

Tricep dips are a bodyweight exercise that can be performed on parallel bars, the edge of a bench, or even on the floor with a pair of dumbbells. To perform this exercise, begin by placing your hands on the bars or bench and extending your legs out in front of you. Lower your body down by bending your elbows, keeping them close to your sides, and then push back up to the starting position.

Tricep dips can be made more challenging by adding weight to your lap or by performing them with one leg extended for added stability. This exercise is a great way to build strength in the triceps, and it can be changed to fit people of different fitness levels.

3. Cable Tricep Extension

The cable tricep extension is a weight training exercise that targets the triceps using a cable machine. Attach a straight or angled bar to the high pulley of a cable machine and hold it with an overhand grip to do this exercise. Stand in front of the machine with your core tight. Straighten your arms and extend the weight behind you, squeezing your triceps at the top. Lower the weight back down with control and repeat for the desired number of reps.

This exercise can be performed with a variety of grips and hand positions to target different areas of the triceps, and can also be done with a single handle attachment for added challenge.

4. Lying Tricep Extension

Also known as a "skull crusher," the lying tricep extension is a weight training exercise that targets the triceps using a barbell or dumbbells. To perform this exercise, lie on a flat bench with a barbell or dumbbells and grip the weight with an overhand grip. Engage your core and press the weight up, straightening your arms and squeezing your triceps at the top. Lower the weight back toward your forehead while keeping your elbows still. Press back up to the starting position.

This exercise can be performed with a variety of grip widths and hand positions to target different areas of the triceps, and can also be done with a single arm for added challenge.

5. Tricep Kickbacks

Tricep kickbacks are a weight training exercise that targets the triceps using dumbbells or a cable machine. To perform this exercise with dumbbells, stand with your feet hip-width apart and a dumbbell in each hand. Bend forward at the waist, keeping your back straight, and position your upper arms parallel to the floor with your elbows bent. Engage your core and reach your arms behind you, squeezing your triceps at the top. Lower the weight back down with control and repeat for the desired number of reps.

To perform this exercise with a cable machine, attach a single handle to the low pulley and stand facing the machine with your feet hip-width apart. Hold the handle with an overhand grip and squeeze your triceps at the top as you extend your arm behind you. Lower the weight back down with control and repeat for the desired number of reps.

Tricep kickbacks can be performed with a variety of grips and hand positions to target different areas of the triceps, and can also be done with a single arm for added challenge.

In conclusion, the five best weight training exercises for the triceps are the close grip bench press, tricep dips, cable tricep extension, lying tricep extension, and tricep kickbacks. You can do these exercises with different kinds of equipment and in different ways to fit your fitness level. Incorporating these exercises into your workout routine can help you build and tone your triceps, improving your functional strength and upper body appearance. Before starting any exercise program, it's important to talk to a doctor or nurse and use the right form and technique to avoid getting hurt.