Type: Bodyweight Exercise
Muscles Targeted: Triceps brachii (main emphasis), chest, shoulders
Equipment: Bench or step
Level: Beginner to Intermediate
Instructions:
Position a bench or step behind you and place your hands shoulder-width apart on the edge of the bench, fingers pointing forward.
Extend your legs out in front of you, feet flat on the ground, or elevate your feet on another bench or step to increase difficulty.
Slowly lower your body by bending your elbows until your upper arms are parallel to the ground. Keep your elbows close to your body.
Pause briefly at the bottom, then push through your palms to extend your arms and return to the starting position.
Keep your core engaged and maintain a straight posture throughout the movement.
Repeat for the desired number of repetitions.
Bench dips are a highly effective exercise for targeting the triceps muscles. By adjusting the position of your legs or the height of the bench, you can modify the intensity of the exercise to suit your fitness level. It’s important to maintain proper form and avoid putting excessive strain on your shoulders. As with any exercise, start with a weight and difficulty level that challenges you without compromising your form or safety.
Lying Triceps Extensions (Skull Crushers):
Type: Isolation Exercise
Muscles Targeted: Triceps brachii (main emphasis)
Equipment: Barbell, EZ bar, dumbbells
Level: Beginner to Advanced
Instructions:
Lie on a flat bench with your feet planted firmly on the ground.
Grasp a barbell, EZ bar, or dumbbells with an overhand grip, hands shoulder-width apart.
Extend your arms above your chest, keeping them perpendicular to the ground and elbows locked.
Keeping your upper arms stationary, slowly lower the weight(s) towards your forehead by bending your elbows.
Pause briefly when the weight is close to your forehead, then extend your arms back to the starting position, focusing on contracting your triceps.
Keep your core engaged, maintain a neutral spine, and ensure your elbows stay in line with your shoulders throughout the movement.
Repeat for the desired number of repetitions.
Lying triceps extensions, commonly known as skull crushers, are an effective exercise for isolating and targeting the triceps muscles. This exercise primarily works the long head of the triceps. It is important to perform the movement with controlled and deliberate motions, avoiding excessive swinging or strain on the elbows. You can adjust the weight according to your strength and gradually increase it as you progress. It is always recommended to use proper form and consult with a fitness professional if needed.
Overhead Triceps Extension:
Type: Isolation Exercise
Muscles Targeted: Triceps brachii (main emphasis)
Equipment: Dumbbell, barbell, cable machine, resistance band
Level: Beginner to Advanced
Instructions:
Stand or sit on a bench with your feet planted firmly on the ground or hip-width apart.
Grasp a dumbbell, barbell, or handle of a cable machine with both hands, palms facing up.
Raise the weight(s) overhead, fully extending your arms with your elbows close to your head. This is your starting position.
Keeping your upper arms stationary and close to your head, slowly lower the weight(s) behind your head by bending your elbows.
Once you feel a stretch in your triceps, pause briefly, then straighten your arms to return to the starting position.
Maintain control throughout the movement, focusing on squeezing your triceps at the top of the extension.
Repeat for the desired number of repetitions.
Overhead triceps extension is an effective exercise for isolating and strengthening the triceps muscles. It primarily targets the long head of the triceps. Make sure to use a weight that allows you to maintain proper form and control throughout the movement. Avoid locking your elbows at the top to keep tension on the triceps. You can vary the exercise by using different equipment, such as dumbbells, barbells, cable machines, or resistance bands. Listen to your body and adjust the weight and intensity according to your fitness level and goals.
One-Arm Triceps Extension:
Type: Isolation Exercise
Muscles Targeted: Triceps brachii (main emphasis)
Equipment: Dumbbell, cable machine, resistance band
Level: Beginner to Advanced
Instructions:
Stand or sit on a bench with your feet planted firmly on the ground or hip-width apart.
Grasp a dumbbell, handle of a cable machine, or attach a resistance band to a sturdy anchor point with one hand.
Position your working arm with the weight or resistance extended overhead, keeping your elbow close to your head and forearm vertical. This is your starting position.
Slowly lower the weight or resistance behind your head by bending your elbow, maintaining control throughout the movement.
Once you feel a stretch in your triceps, pause briefly, then extend your arm back to the starting position, focusing on contracting your triceps.
Keep your core engaged, maintain proper posture, and avoid leaning or swinging during the exercise.
Repeat for the desired number of repetitions, then switch to the opposite arm.
The one-arm triceps extension is an effective variation that allows you to target and isolate each arm individually. This helps in addressing any strength imbalances or asymmetries. By using dumbbells, cable machines, or resistance bands, you can customize the resistance to your fitness level and preferences. Make sure to choose a weight or resistance that challenges you while still allowing you to maintain proper form. Control the movement throughout, focusing on feeling the contraction in your triceps. Incorporating one-arm triceps extensions into your training routine can help enhance triceps strength, size, and definition.
Triceps Kickbacks:
Type: Isolation Exercise
Muscles Targeted: Triceps brachii (main emphasis)
Equipment: Dumbbells, resistance band
Level: Beginner to Advanced
Instructions:
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards. Alternatively, you can use a resistance band by stepping on it with one foot and holding the handles or gripping the band.
Bend your knees slightly and hinge forward at the hips, maintaining a neutral spine. Your torso should be almost parallel to the floor. This is your starting position.
Keep your upper arms close to your sides, and with a slight bend in your elbows, extend your forearms backward until your arms are fully extended and parallel to the floor.
Focus on contracting your triceps at the top of the movement and squeezing them.
Pause briefly at the top, then slowly lower the dumbbells or resistance band back to the starting position, maintaining control throughout the motion.
Repeat for the desired number of repetitions.
Triceps kickbacks are an effective exercise for targeting the triceps muscles. This exercise primarily isolates and strengthens the triceps while engaging the stabilizing muscles of the upper body. It is important to maintain proper form and control throughout the movement, avoiding excessive swinging or arching of the back. Adjust the weight or resistance according to your strength and gradually increase it as you progress. By using dumbbells or resistance bands, you can customize the resistance and challenge your triceps effectively.
Triceps Kickbacks (Dumbbell Supported on Bench):
Type: Isolation Exercise
Muscles Targeted: Triceps brachii (main emphasis)
Equipment: Dumbbell, bench
Level: Beginner to Advanced
Instructions:
Place a bench in a flat or slightly inclined position and place a dumbbell on the floor next to it.
Position yourself facing the bench and place one knee and the same-side hand on the bench for support. Keep your back flat and parallel to the ground.
With your free hand, pick up the dumbbell and hold it with a neutral grip, palms facing each other. Your upper arm should be close to your torso, and your forearm should be pointing towards the floor. This is your starting position.
Keeping your upper arm stationary, extend your forearm backward until your entire arm is straight and parallel to the ground. Focus on contracting your triceps at the top of the movement.
Pause briefly at the top, then slowly lower the dumbbell back to the starting position, maintaining control throughout the motion.
Repeat for the desired number of repetitions, then switch sides and perform the exercise with the opposite arm.
Triceps kickbacks supported on a bench provide stability and support for the upper body, allowing you to focus on targeting the triceps muscles. By performing the exercise in this position with a neutral grip, you isolate and engage the triceps effectively while minimizing involvement of other muscles. Keep your back flat and maintain proper form throughout the movement. Choose a dumbbell weight that challenges you while allowing you to maintain control and proper technique.
Triceps Pushdowns:
Type: Isolation Exercise
Muscles Targeted: Triceps brachii (main emphasis)
Equipment: Cable machine with various attachments or resistance band
Level: Beginner to Advanced
Instructions:
Stand in front of a cable machine with your feet shoulder-width apart and a slight bend in your knees. If using a resistance band, securely anchor it at chest height.
Grasp the cable attachment or resistance band with different hand positions and handles to vary the exercise and target different areas of the triceps:
Overhand Grip: Grasp the bar or rope attachment with an overhand grip, palms facing down. Hands should be shoulder-width apart.
Underhand Grip: Grasp the bar attachment with an underhand grip, palms facing up. Hands should be shoulder-width apart.
V-Bar Grip: Attach a V-bar handle to the cable machine and grasp it with a neutral grip, palms facing each other. Hands should be close together in the center of the handle.
Rope Grip: Attach a rope handle to the cable machine and grasp each end of the rope with an overhand grip, palms facing each other. Hands should be slightly wider than shoulder-width apart.
Adjust the cable or resistance band to an appropriate weight or tension for your fitness level.
Keeping your upper arms stationary and close to your sides, engage your core and extend your forearms down, fully straightening your elbows. Focus on contracting your triceps at the bottom of the movement.
Pause briefly at the bottom, then slowly return to the starting position by bending your elbows and allowing your forearms to rise back up.
Maintain control throughout the movement, avoiding any swinging or momentum.
Repeat for the desired number of repetitions, alternating between different hand positions and handles to target different areas of the triceps.
By using different hand positions and handles during triceps pushdowns, you can vary the exercise and place different emphasis on the triceps muscles. The overhand grip primarily targets the long head of the triceps, while the underhand grip and V-bar grip place more emphasis on the lateral head of the triceps. The rope grip allows for a wider range of motion and engages the lateral head of the triceps as well. Choose the hand position and handle that best suits your goals and preferences, and gradually increase the weight or resistance band tension as you progress. Triceps pushdowns are an effective exercise for isolating and strengthening the triceps muscles, contributing to improved arm strength and definition.
Forearms:
Wrist Curls:
Type: Isolation Exercise
Muscles Targeted: Forearm flexors (main emphasis)
Equipment: Dumbbells or barbell
Level: Beginner to Intermediate
Instructions:
Sit on a bench or chair with your feet flat on the floor and your forearms resting on your thighs. Hold a dumbbell in each hand, palms facing up, or grasp a barbell with an underhand grip, hands shoulder-width apart.
Extend your wrists so that your hands hang just beyond your knees, allowing the dumbbells or barbell to roll down toward your fingertips. This is your starting position.
Slowly curl your wrists upward, lifting the weight as high as possible while keeping your forearms stationary. Contract your forearm muscles at the top of the movement.
Pause briefly at the top, then slowly lower the weight back down to the starting position, allowing the dumbbells or barbell to roll back down toward your fingertips.
Maintain control throughout the movement, avoiding any swinging or jerking motions.
Repeat for the desired number of repetitions, maintaining proper form and control.
Wrist curls are an effective exercise for targeting the forearm flexor muscles, which are responsible for wrist flexion. By performing this exercise, you can strengthen and develop the muscles in your forearms, improving grip strength and overall forearm function. Adjust the weight of the dumbbells or barbell to suit your fitness level and gradually increase it as you progress. It’s important to maintain proper form throughout the exercise, focusing on controlled movements and avoiding any excessive strain on the wrists. Wrist curls can be incorporated into your upper body or arm training routine, or used as part of a dedicated forearm workout.
Wrist Curls (Behind-the-Back):
Type: Isolation Exercise
Muscles Targeted: Forearm flexors (main emphasis)
Equipment: Barbell
Level: Beginner to Intermediate
Instructions:
Stand up straight and hold a barbell behind your back with an overhand grip, hands shoulder-width apart. Allow the barbell to rest across your glutes, supported by your hands and forearms.
Stand with your feet shoulder-width apart and your core engaged for stability.
Slowly curl your wrists upward, lifting the barbell as high as possible while keeping your forearms stationary. Contract your forearm muscles at the top of the movement.
Pause briefly at the top, then slowly lower the barbell back down to the starting position, allowing your wrists to extend fully.
Maintain control throughout the movement, avoiding any swinging or jerking motions.
Repeat for the desired number of repetitions, maintaining proper form and control.
Wrist curls performed with a barbell held behind your back provide a unique variation to target the forearm flexor muscles. This exercise places emphasis on the forearm muscles, helping to strengthen and develop grip strength and overall forearm function. The barbell held behind your back allows for a different range of motion compared to traditional wrist curls, providing a challenging stimulus to the muscles. Adjust the weight of the barbell to suit your fitness level and gradually increase it as you progress. Focus on controlled movements and maintain proper form throughout the exercise. Incorporate behind-the-back wrist curls into your forearm training routine to add variety and effectively target the forearm flexors.
Reverse Wrist Curls:
Type: Isolation Exercise
Muscles Targeted: Forearm extensors (main emphasis)
Equipment: Dumbbells or barbell
Level: Beginner to Intermediate
Instructions:
Sit on a bench or chair with your feet flat on the floor and your forearms resting on your thighs. Hold a dumbbell in each hand, palms facing down, or grasp a barbell with an overhand grip, hands shoulder-width apart.
Extend your wrists so that your hands hang just beyond your knees, allowing the dumbbells or barbell to roll down toward your fingertips. This is your starting position.
Slowly curl your wrists upward, lifting the weight as high as possible while keeping your forearms stationary. Contract your forearm muscles at the top of the movement.
Pause briefly at the top, then slowly lower the weight back down to the starting position, allowing the dumbbells or barbell to roll back down toward your fingertips.
Maintain control throughout the movement, avoiding any swinging or jerking motions.
Repeat for the desired number of repetitions, maintaining proper form and control.
Reverse wrist curls target the forearm extensor muscles, which are responsible for wrist extension. By performing this exercise, you can strengthen and develop the muscles in your forearms, improving wrist stability and overall forearm strength. Adjust the weight of the dumbbells or barbell to suit your fitness level and gradually increase it as you progress. It’s important to maintain proper form throughout the exercise, focusing on controlled movements and avoiding any excessive strain on the wrists.
Reverse Curls:
Type: Compound Exercise
Muscles Targeted: Brachialis, Brachioradialis, Biceps (secondary)
Equipment: Barbell, dumbbells, or EZ bar
Level: Beginner to Intermediate
Instructions:
Stand up straight with your feet shoulder-width apart and hold a barbell, dumbbells, or an EZ bar in front of your thighs, palms facing down (pronated grip), and hands shoulder-width apart.
Keep your upper arms stationary and your core engaged throughout the exercise.
While maintaining a firm grip on the bar, exhale and slowly curl the weight upward by contracting your forearm muscles. Keep your wrists straight and focus on using your forearms to lift the weight.
Continue lifting until your forearms are fully contracted and the weight is close to your shoulders.
Pause for a brief moment at the top of the movement, then inhale and slowly lower the weight back down to the starting position, extending your forearms.
Repeat for the desired number of repetitions, maintaining proper form and control.
Reverse curls primarily target the brachialis and brachioradialis muscles, which are located in the forearm. These muscles contribute to forearm flexion and play a significant role in overall arm strength. While the biceps also assist in the movement, the emphasis of reverse curls is on the forearm muscles. By incorporating reverse curls into your workout routine, you can develop forearm strength and size, enhance grip strength, and improve overall arm aesthetics. Use an appropriate weight that allows you to perform the exercise with proper form, focusing on controlled movements throughout the entire range of motion. Experiment with different grip variations, such as using a straight barbell, dumbbells, or an EZ bar, to provide variety and target the muscles from slightly different angles.
Close Grip Push-up:
Type: Bodyweight Exercise
Muscles Targeted: Triceps, Chest, Shoulders, Core
Equipment: None (Bodyweight)
Level: Beginner to Intermediate
Instructions:
Start by positioning yourself on the floor in a traditional push-up position.
Place your hands close together, directly under your shoulders, with your fingers pointing forward or slightly inward.
Extend your legs straight behind you, resting on the balls of your feet, or modify by keeping your knees on the ground for an easier variation.
Engage your core, maintain a straight line from your head to your heels, and keep your glutes and quads tight throughout the exercise.
Lower your body by bending your elbows, keeping them close to your sides, and lower your chest towards the ground.
Pause briefly when your chest is just above the ground, then push through your palms and extend your arms to lift your body back to the starting position.
Keep your core tight and maintain control over the movement, avoiding any excessive arching or sagging of the lower back.
Repeat for the desired number of repetitions, focusing on proper form and maintaining tension in the triceps and chest muscles.
Close grip push-ups primarily target the triceps, with secondary involvement of the chest and shoulder muscles. By bringing your hands closer together, you place greater emphasis on the triceps, making them work harder during the exercise. Close grip push-ups can help strengthen and tone the triceps, improve upper body pushing strength, and enhance overall muscular endurance. As with any push-up variation, it’s essential to maintain proper form and control throughout the movement. Modify the exercise as needed by performing the push-ups on your knees or against an elevated surface if you’re a beginner. Gradually increase the difficulty by progressing to full push-ups on the floor as you build strength and confidence.
Triceps Dip Machine:
Type: Machine Exercise
Muscles Targeted: Triceps
Equipment: Triceps Dip Machine
Level: Beginner to Advanced
Instructions:
Adjust the seat height and handlebars of the triceps dip machine to a comfortable position.
Stand on the footrests or place your knees on the padded support if available.
Grasp the handlebars with an overhand grip, slightly wider than shoulder-width apart.
Keep your core engaged and maintain a straight posture throughout the exercise.
Exhale and push down through your hands, extending your arms while keeping your elbows close to your body.
Continue pushing down until your arms are fully extended, feeling a contraction in your triceps.
Pause briefly at the bottom of the movement, then inhale and slowly return to the starting position by bending your elbows.
Repeat for the desired number of repetitions, maintaining control and proper form.
The triceps dip machine specifically targets and isolates the triceps muscles, which are responsible for extending the elbow joint. By performing this exercise, you can strengthen and develop your triceps, improving arm strength and definition. The machine provides stability and support, allowing you to focus on the targeted muscles without the need for additional stabilization. Adjust the resistance or weight on the machine according to your fitness level, gradually increasing the intensity as you progress. It’s important to maintain proper form throughout the exercise, avoiding any excessive swinging or jerking motions. Triceps dip machines are commonly found in gyms and fitness centers and can be a valuable addition to your triceps training routine.
