Building strong triceps not only enhances the aesthetic appearance of your arms but also supports various pushing movements in your upper body. Here's an effective triceps workout routine using bodyweight exercises:
Tricep Dips
How to Do It:
Sit on the edge of a sturdy chair or bench with your hands gripping the edge beside your hips.
Slide your hips off the edge and support your body weight with your arms.
Lower your body by bending your elbows until they are at about 90 degrees.
Push yourself back up to the starting position.
Aim for 3 sets of 10-12 repetitions.
Working sets: 4 sets x 12-14 reps Rest:60 seconds between sets
Diamond Push-Ups :
How to Do It:
Get into a push-up position but bring your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
Lower your body towards the ground by bending your elbows while keeping your back straight.
Push back up to the starting position.
Working sets: 4 sets x 12-14 reps Rest:60 seconds between sets
Tricep Bench or Chair Dips:
How to Do It:
Sit on a bench or chair and place your hands next to your hips, gripping the edge.
Extend your legs forward with your heels touching the ground.
Lower your body by bending your elbows until your upper arms are parallel to the ground.
Push yourself back up to the starting position.
Working sets: 4 sets x 15-20 Rest:60 seconds between sets
Tricep Kickbacks:
How to Do It:
Hold a dumbbell or a water bottle in one hand.
Lean forward with your back straight and place the opposite hand on a bench or sturdy surface for support.
Extend your arm straight back, keeping your upper arm stationary.
Squeeze your triceps at the top of the movement.
Lower the weight back down and repeat.
Working sets: 4 sets x 12-14 reps Rest:45-60 seconds between sets
Close Grip Push-Ups:
How to Do It:
Get into a push-up position with your hands placed close together directly under your chest.
Lower your body towards the ground by bending your elbows while keeping your elbows tucked close to your body.
Push back up to the starting position.
Working sets: 4 sets x 12-15 reps Rest:90 seconds between sets
Cable Triceps Extension:
How to Do It:
Attach a straight bar to a high pulley on a cable machine.
Stand facing away from the machine and grasp the bar with an overhand grip, hands about shoulder-width apart.
Keep your elbows close to your head and your upper arms stationary.
Extend your arms downward until they are fully extended.
Slowly return to the starting position by bending your elbows.
Working sets: 4 sets x 12-15 reps Rest:45-60 seconds between sets
Tips for Effective Triceps Workouts
Progressive Overload: Gradually increase repetitions, duration, or difficulty of exercises to continue challenging your muscles.
Rest and Recovery: Allow adequate rest between workouts to allow your muscles to recover and adapt.
Variety: Incorporate different exercises to target various muscle groups and prevent boredom.
Proper Form: Focus on maintaining proper form to prevent injuries and maximize effectiveness.
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