6 Exercises That Target The Triceps Muscles Effectively

triceps workout


While bodybuilding is all about shaping your entire body, individuals tend to focus more on their chest and arms as they are the most visible body parts and tend to gain more attention from bypassers.

We have noticed that the majority of the young men focus more on building their biceps. But what they might not know is that biceps only makes up one third of your upper arm, the other two thirds are made up by your triceps.

Triceps have three heads: the lateral, medial, and long head. To develop the overall shape of the triceps, all of the heads must be engaged properly for a symmetrical physique and ideal growth. Here are 7 exercises that target your tricep muscles more effectively.

1. Overhead Triceps Extension with Band

This is similar to the overhead triceps extension with a dumbbell but only with a resistance band. It applies constant tension on your arms without stressing the joint.

Overhead Triceps Extension with Band

To perform this exercise, begin in a split stance with your left foot forward and right leg back, or vice versa. The lower end of the band should be placed underneath the foot which is behind the body. If the band is beneath your left foot, grab the other end of the band with you left hand. Just like you would do a dumbbell overhead extension, extend your left arm over your head.

Just like you would do a dumbbell overhead extension, extend your left arm over your head. Lower your hand and repeat the process for 15 reps. Follow the same procedure with your right arm. Perform at least 3 sets.

2. Close-Grip Bench-Press

This targets the long and medial heads of the triceps. Though the bench press normally targets the pectoral muscles but when you do it with close-grip, it puts more stress on the triceps.

Close-Grip Bench-Press

To perform this exercise, lie on a flat bench with your shoulders in a retracted position and chest pushed out. Make sure that your feet are firmly placed on the ground.

Now hold the bar with a close grip and gently lower the bar in a semi-circular way. Squeeze your triceps but don’t lock them. Perform 4 sets of 8-12 reps each. We recommend starting with a warm-up weight before you finally put on the working weights.

3. Triceps Dips

This is by far the easiest and most effective way of targeting the triceps as it uses your body weight to work on the long and medial heads of the triceps.

Triceps Dips

You need a dip station/bench or a seated triceps dip resistance machine. We recommend the dip bench. Take hold of the handles at your arms’ length and lower down your body. Your chest should be facing upright with your head facing forward. As your lower down, hold this position for a second and then lift yourself back again. Make sure that during the exercise, your arms are at a 90-degree angle. Perform 4 sets of 12-15 reps.

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4. Cable Pulldowns

An elementary exercise but knowing the proper way to perform it is important. It targets the lateral head of the triceps.

Grab the rope and keep your elbows tucked throughout the exercise. Pull the rope down until both the hands reach the waist. Pull the rope slightly outwards to further squeeze the lateral head. Finally, bring the rope back until both hands reach the chest. Perform 4 sets of 12-15 reps each.

5. Tricep Push-Ups

Ever heard of tricep push-ups? Well if not, it’s very much similar to normal push-ups with the only variation being that your hands are close to each other. This puts more stress on the triceps.

Triceps Push-ups

Place the hands under the shoulders and keep the spine straight and abs tight with bend elbows. Now lower the chest towards the floor and keep the elbows close to your ribcage. Point them back instead of sides. Now press back up to your starting position. Perform 3 sets of 12 reps each.

6. Dumbbell Triceps Extension

Last but not least is the dumbbell triceps extension that targets your lateral, medial and long head altogether.

Dumbbell Triceps Extension

To perform this exercise, lie on a flat bench and keep the knees bent with the feet flat on the floor. Grab a dumbbell in each hand with the palms facing towards each other and the arms extended vertically.

Finally, bend the elbows to lower the forearms and reach a 90-degree angle. Lift back the weight to starting position until the arms are fully extended. Perform 3 sets of 12 reps.

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