The Best Triceps Workout: Lifts, Sets & Reps

The triceps, the muscles located on the back of the upper arm, are an important muscle group for overall upper body strength and definition. A well-rounded triceps workout should include a variety of exercises that target all three heads of the triceps muscle. In this article, we will discuss the best triceps workout, including specific lifts, sets, and reps for optimal results.

The first exercise to include in a triceps workout is the close-grip barbell bench press. This exercise targets all three heads of the triceps, as well as the chest and shoulders. To perform the close-grip bench press, lie on a flat bench with your feet flat on the floor. Grasp the barbell with your hands shoulder-width apart and lower the bar towards your chest, keeping your elbows close to your sides. Push the bar back up to the starting position and repeat for the desired number of reps. For best results, perform 3 sets of 8-12 reps.

The second exercise to include in a triceps workout is the skull crusher. This exercise targets the long head of the triceps, which is located on the inner part of the upper arm. To perform the skull crusher, lie on a flat bench with your feet flat on the floor. Hold a barbell or dumbbells with your hands shoulder-width apart and extend your arms straight up towards the ceiling. Lower the weight towards your forehead, keeping your elbows close to your sides. Push the weight back up to the starting position and repeat for the desired number of reps. For best results, perform 3 sets of 8-12 reps.

The third exercise to include in a triceps workout is the triceps dip. This exercise targets the triceps, as well as the chest and shoulders. To perform the triceps dip, place your hands on the edge of a bench or parallel bars with your fingers pointing towards your body. Lower your body towards the ground, keeping your elbows close to your sides. Push your body back up to the starting position and repeat for the desired number of reps. For best results, perform 3 sets of 8-12 reps.

The final exercise to include in a triceps workout is the cable triceps extension. This exercise targets the medial head of the triceps, which is located on the outer part of the upper arm. To perform the cable triceps extension, stand facing a cable machine with the cable attached to the top pulley. Grasp the cable with both hands and extend your arms straight up towards the ceiling. Lower the weight towards your head, keeping your elbows close to your sides. Push the weight back up to the starting position and repeat for the desired number of reps. For best results, perform 3 sets of 8-12 reps.

In conclusion, a well-rounded triceps workout should include a variety of exercises that target all three heads of the triceps muscle. The close-grip barbell bench press, skull crusher, triceps dip and cable triceps extension are all excellent exercises for targeting the triceps muscle. For best results, perform 3 sets of 8-12 reps for each exercise, and incorporate these exercises into your workout routine on a regular basis. Remember to always use proper form and to increase the weight as your strength increases.

It's also important to note that proper form is crucial for achieving optimal results and avoiding injury. When performing the close-grip bench press, make sure that your hands are placed closer together than your shoulders, and that your elbows are close to your sides throughout the movement. This will ensure that you are targeting the triceps muscle and not the chest. The same principle applies to the skull crusher, triceps dip, and cable triceps extension.

In addition to these exercises, there are other exercises that can be included in a triceps workout to target different heads of the muscle. The overhead triceps extension, for example, targets the long head of the triceps and can be performed with a barbell, dumbbell, or cable. To perform the overhead triceps extension, stand with your feet shoulder-width apart and hold the weight with both hands. Bring the weight behind your head and extend your arms straight up towards the ceiling. Lower the weight back down to the starting position and repeat for the desired number of reps.

Another exercise that can be included in a triceps workout is the triceps pushdown. This exercise targets the medial head of the triceps and can be performed with a cable machine. To perform the triceps pushdown, stand facing the cable machine with the cable attached to the bottom pulley. Grasp the cable with both hands and extend your arms straight down towards the ground. Push the weight back up to the starting position and repeat for the desired number of reps.

Incorporating these exercises into your workout routine will provide a comprehensive workout for your triceps muscle. It's important to mix up the exercises and focus on different aspects of the muscle to promote muscle growth and development.

To achieve the best results, it's important to focus on progressive overload. This means gradually increasing the weight you are lifting as your strength increases. Additionally, it is important to focus on proper nutrition in order to fuel muscle growth and recovery. Eating a diet that is high in protein and low in processed foods will help support muscle growth.

In conclusion, a well-rounded triceps workout should include a variety of exercises that target all three heads of the triceps muscle. Incorporating exercises such as the close-grip bench press, skull crusher, triceps dip, cable triceps extension, overhead triceps extension, and triceps pushdown into your workout routine will provide a comprehensive workout for your triceps muscle. Remember to use proper form, focus on progressive overload, and proper nutrition to achieve optimal results.