Sculpt Your Arms: 9 Tricep Workouts for More Defined Muscles

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Discover the ultimate secrets to flaunting sculpted arms with these 9 highly effective tricep workouts – results guaranteed!

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Welcome to another exciting chapter of our fitness journey! Today, we’ll be focusing on transforming our arms and achieving beautifully sculpted triceps. Strong triceps not only contribute to a toned and defined upper body, but they also play a vital role in improving overall strength. So, let’s dive into nine powerful tricep workouts that will help us sculpt our arms and boost our confidence!

1. Diamond Push-Ups

No equipment? No problem! Diamond push-ups are a fantastic bodyweight exercise that targets the triceps. To perform this exercise, start in a push-up position, but bring your hands close together, forming a diamond shape with your thumbs and index fingers. Lower yourself slowly, keeping your elbows tucked in, until your chest is an inch above the ground. Push back up to complete one rep. Aim for three sets of 10-12 reps.

2. Tricep Dips

Find a stable bench or chair for this classic tricep exercise. Position yourself with your hands gripping the edge of the bench and your arms fully extended. Lower your body by bending your elbows until they reach a 90-degree angle. Push back up to the starting position. To increase the challenge, straighten your legs with your heels planted on the floor. Complete three sets of 12-15 reps.

3. Tricep Kickbacks

Grab a pair of dumbbells and let’s target those triceps! Start by standing with your feet shoulder-width apart, holding the dumbbells in both hands. Bend your knees slightly and hinge forward from your hips, keeping your back straight. With your upper arms close to your sides, extend your forearm backward, squeezing your triceps at the top of the movement. Lower the weights slowly and repeat for three sets of 10-12 reps.

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4. Close-Grip Bench Press

This compound exercise not only engages your triceps but also targets your chest and shoulders. Lie down on a flat bench and grip the barbell with your hands positioned shoulder-width apart. Lower the barbell towards your lower chest, keeping your elbows close to your body. Push the barbell back up to the starting position. Aim for three sets of 8-10 reps with a challenging weight.

5. Overhead Tricep Extension

Stand with your feet shoulder-width apart, holding a dumbbell with both hands behind your head. Extend your arms straight up, keeping your upper arms close to your ears. Slowly lower the dumbbell behind your head, feeling the stretch in your triceps. Raise the dumbbell back up to the starting position to complete one rep. Perform three sets of 10-12 reps.

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6. Tricep Rope Pushdown

Attach a rope handle to a cable machine, gripping it with an overhand grip. Stand with your feet shoulder-width apart and your elbows tucked into your sides. Push the rope downwards, fully extending your arms. Control the movement as you bring the rope back up to the starting position. Complete three sets of 12-15 reps.

Tricep Workout Description Repetitions Sets
1. Push-ups A classic exercise targeting the triceps as well as the chest and shoulders. Begin by placing your hands shoulder-width apart on the ground, keeping your body in a straight line. Lower your chest towards the ground by bending your elbows, then push back up to the starting position. 10-15 3
2. Tricep Dips Using a dip station or the edge of a stable bench, place your hands shoulder-width apart and lower yourself by bending the elbows. Keep your back close to the edge and your legs extended. Push back up until your arms are straight. 10-12 3
3. Skull Crushers Lie on a bench with a dumbbell in each hand. Extend your arms straight up above your chest with palms facing each other. Lower the weights towards your temples by bending at the elbows. Extend your arms back up to complete one rep. 8-10 3
4. Tricep Kickbacks Holding a dumbbell in each hand, bend your torso forward from the waist. Keep your upper arms close to your sides and extend your forearms back until they are parallel to the ground. Return to the starting position and repeat. 12-15 3
5. Diamond Push-ups Assume a push-up position, but place your hands close together in a diamond shape directly under your chest. Lower your body towards the ground, focusing on keeping your elbows close to your body. Push back up to starting position. 8-12 3
6. Rope Tricep Pushdowns Attach a rope handle to a high cable pulley. Stand facing the cable machine, holding the rope with palms facing down. Start with your elbows bent and tucked into your sides, then extend your forearms down until your arms are fully extended. Return to starting position and repeat. 10-12 3
7. Overhead Tricep Extensions Hold a dumbbell with both hands and lift it directly over your head. Keep your upper arms close to your head with elbows bent. Slowly lower the weight behind your head while keeping your upper arms stationary. Raise the weight back up to starting position. 8-10 3
8. Bench Dips Sit on the edge of a bench or step with your hands resting beside your hips, fingers pointing forward. Slide your butt off the front while supporting your body weight with hands. Lower your body towards the ground until your elbows are at a 90-degree angle. Push yourself back up to starting position. 10-15 3
9. Close Grip Bench Press Lie on a flat bench with your feet flat on the floor. Grip the barbell with hands shoulder-width apart. Lower the bar towards your chest while keeping your elbows close to your sides. Push the bar back up to starting position. 8-12 3

7. Bench Dips

Find a stable bench or step. Position yourself facing away from the bench and grip the edge with your palms. Walk your feet forward, extending your legs. Lower your body by bending your elbows until they reach a 90-degree angle, then push back up. Aim for three sets of 10-12 reps. To increase the difficulty, elevate your feet on another bench or use a weight plate on your lap.

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8. Skull Crushers

Lie down on a flat bench with a dumbbell in each hand. Extend your arms straight up, directly above your shoulders. Slowly bend your elbows, lowering the dumbbells towards your forehead. Make sure to keep your upper arms stationary throughout the movement. Extend your arms back up to complete one rep. Perform three sets of 10-12 reps.

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9. Tricep Bench Press with Resistance Bands

Attach a resistance band to a sturdy anchor point behind you. Hold each handle with an overhand grip, and face away from the anchor point. Walk forward to create tension in the band. Position your hands close together in front of your chest with your elbows bent. Push the handles forward, fully extending your arms. Slowly return to the starting position. Do three sets of 12-15 reps.

Remember, consistency is key! Incorporate these tricep workouts into your routine at least twice a week, and over time, you’ll notice more defined and sculpted arms. Take it at your own pace, gradually increasing the intensity and weight as you feel more comfortable. Alongside these exercises, maintaining a well-balanced diet and staying hydrated are crucial for maximizing your tricep gains.

Don’t forget to warm up before each workout and stretch afterward to help prevent injuries and promote recovery. And most importantly, have fun while embracing this journey to stronger, more confident arms! Keep pushing yourself, and soon you’ll be amazed by the progress that you’ve made.

Stay dedicated, motivated, and let’s continue transforming our bodies and minds together on this incredible fitness journey!

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