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5 Tricep Workouts You Can Do At Gym

Building your triceps is often an afterthought while working out the arms, and the entire time and energy are devoted to building the biceps.


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Good triceps complement muscular biceps


Well-built biceps definitely boost the aesthetic image to a greater extent than the triceps; however, not putting enough focus on the triceps could turn to be counterproductive in the long run and might cause complications such as muscle imbalances.


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Triceps play a quintessential role in extending your arm for pushing and other activities, and it is imperative that one activates these muscles with a targeted workout program during the gym sessions. Nevertheless, do not forget to warm-up before performing any of these exercises as a proper warm-up is crucial for improving blood circulation and improving the overall flexibility of the body.


Let us dive in deeper and look closer at the five effective tricep workouts that you could as part of your gym workout routine to build muscular arms.



#1 Dumbbell Overhead Triceps Extension



Apart from activating the triceps, the dumbbell overhead triceps extension also tones the biceps and the forearms for a complete arm workout.


Instructions:


Step 1: Stand straight with your feet positioned shoulder-width apart; secure one end the dumbbell with both the hands and place it overhead. The arms should be straight and fully extended in this position. One could also perform this exercise while sitting on a flat bench with back support.


Step 2: Slowly lower the dumbbell behind the head such that the forearms make contact with the biceps. Ensure that the elbows are close to the body throughout the duration of the exercise.


Step 3: Pause for a second and return to the starting position.

Repeat the exercise for the recommended number of times.


Important tip: Perform the alternate overhead triceps extension for a more targeted workout experience.



#2 Triceps Pushdown



As the name says, the triceps pushdown is a very effective exercise for activating the triceps in the upper arms. Additionally, the exercise tones a host of other stabilisation muscles, which include the shoulders, abs and the back muscles.


Instructions:


Step 1: Stand straight in front a high-pully with feet positioned shoulder-width apart. Grab the rope attachment with a grip that is equal to the distance between the shoulders. Ensure that the palms are facing downwards throughout the duration of the exercise.


Step 2: Slightly incline forward while maintaining a straight torso and gradually push the attachment until it is in line with the chest. The forearms must make a 90-degree angle with the upper arms in this position.


Step 3: Hold for a moment and return to the initial position.

Perform the exercise for the recommended number of times.


Important tip: Do not use momentum while performing the pushdown as an improper form could lead to a serious shoulder injury.



#3 Triceps Kickbacks



Instructions:


Step 1: Stand on the left side of a flat bench and place your right knee on it. Hold the dumbbell in the left hand while placing the right hand on the bench. Bend forward until the upper body makes a 45-degree angle with the floor. In the initial position, ensure that the forearm makes a 90-degree angle with the upper left arm.


Step 2: Slowly swing the left arm back until it is straight and parallel to the body. The right arm must be straight and fully extended throughout the exercise.


Step 3: Pause for a second and return to the initial position.

Perform the exercise for the recommended number of repetitions.


Important tip: Do not sway your torso sideways while performing this exercise.



#4 Barbell Skull Crusher



Instructions:


Step 1: Lie on a flat bench in a supine position and grip a barbell with a pronated grip that is marginally less than the distance between the shoulders. Extend your arms upwards such that the barbell is directly above your head.


Step 2: Move your arms in an arch such that barbell is in line with your head. Keep in mind to keep your upper arms stationary while performing this motion.


Step 3: Hold for a moment and return to the starting position.

Repeat the exercise for the recommended number of times.


Important tips: Keep your elbows close to the body throughout the duration of the exercise. One could even use an EZ-bar while performing this exercise for enhanced customisability.



#5 Triceps Dips



Instructions:


Step 1: Stand in between the dips bars and get into the starting position by hanging the body with the help of your arms. Ensure that the arms are fully extended and parallel to the body in this position.


Step 2: Slowly lower yourself such that the upper arms are parallel to the floor. Also, the forearms must make a 90-degree angle with the upper arms.


Step 3: Pause for a second and return to the starting position. Keep in mind to not touch your feet to the floor throughout the duration of the exercise.

Repeat the exercise for the recommended number of repetitions.


Important tip: Perform this exercise while wearing a weighted vest for added resistance and improved customisability.



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