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Exercises for the triceps
Are you keen on specifically strengthening and toning your triceps? Within our exercise overview, you'll discover a wide range of effective training methods to strengthen and shape your triceps muscles. From tricep dips to tricep kickbacks, we provide you with a diverse selection of exercises to define your arm musculature and develop strong, well-defined triceps.
Exercises for the triceps
Are you interested in targeting and strengthening your triceps? Within this comprehensive presentation, we provide you with a variety of effective exercises to firm up and sculpt your triceps muscles. Whether you are training at the gym or staying at home, there are exercises here to meet every need. Give your arms definition and strength!
Triceps kickbacks with the Theraband
An often-utilized exercise in triceps training is triceps stretching with the Theraband. In this case, you can even incorporate stretching into your home workout routine. Only a Theraband is needed for this exercise, allowing for a flexible and joint-friendly workout of the triceps muscles.
Cable triceps press: overhead
Overhead cable triceps press offers various variations. This exercise allows for targeted triceps strengthening, whether using the cable machine in the gym or the Theraband at home. You can vary your body posture to find the most comfortable position for you.
Classic cable triceps kickbacks
Traditional triceps kickbacks using the cable machine are among the most popular kickback exercises. This exercise can be performed at both the mid and low cable positions, providing an effective and targeted workout for the triceps muscle. Although the execution of cable triceps kickbacks is relatively simple, it still requires precise movement control.
Tricep dips kneeling on the dip bar
Triceps dips in a kneeling position on the dip bars are a valued fitness exercise that allows you to train your upper arms on the machine. Particularly suitable for beginners, this exercise offers flexibility in handling weight and allows for a variation in difficulty levels. Kneeling triceps dips on the dip bars also help in learning the correct movement pattern.
Hanging triceps dips with additional weight
Triceps dips with added weight while hanging are suitable for athletes seeking a more intense training stimulus beyond regular triceps dips. By attaching additional weight to a belt, hanging triceps dips can be performed even more effectively.
Classic tight triceps push-ups
While conventional push-ups mainly target chest training, traditional close-grip triceps push-ups are particularly suitable for triceps training. These close-grip push-ups focus on the arm muscles, and a slow execution allows you to specifically intensify the stimulus on the triceps muscles.
Triceps press with dumbbells on both arms
A common option for triceps training is the two-arm triceps press with a dumbbell, where both arms are utilized to push the dumbbell upward. The exercise can be performed either standing or sitting and is favored by athletes seeking maximum freedom of movement during execution.
Cable triceps press: pushdown
Cable pushdowns represent a popular variation of triceps pressing on the cable machine. Various grips and body postures can be employed to primarily target the triceps. Single-arm variations are suitable for beginners focusing on precise movement execution, while two-arm exercises of cable pushdowns are suitable for athletes at all training levels.
Classic Arnold Dips
Traditional Arnold Dips are a fitness exercise named after the bodybuilder Arnold Schwarzenegger. Nowadays, fewer athletes opt for these classic dips, which target the triceps, front shoulder, or large chest muscle. Due to their controversy and potential negative impact on the shoulder joint, some athletes prefer alternative exercises. However, traditional Arnold Dips can also be performed at home using a bench or chair.
Kickbacks with two dumbbells
Executing kickbacks with two dumbbells allows for targeted triceps training, although this exercise is less common in the gym. Many athletes prefer this dumbbell variation for a more intense muscle feel.
Kickbacks with a dumbbell
Kickbacks with one dumbbell are suitable for athletes who prefer dumbbells over cable machines. Since minimal equipment is required for this exercise, kickbacks with one dumbbell can be easily incorporated into home workouts.
French press with dumbbells
The French Press with dumbbells is a popular triceps exercise, especially geared towards advanced athletes. The execution is more complex than with a barbell or EZ bar, as both sides of the body are engaged simultaneously. When performed correctly, the French Press with dumbbells effectively targets all triceps heads.
French press with a barbell
With the overhead press using the barbell, you can incorporate a training routine to strengthen your triceps and the knob muscle. This physical activity is particularly effective when you have support from a training partner, as it can be challenging to lower the barbell alone. The barbell variation of the overhead press is mainly suitable for advanced athletes.
French press with the SZ rod
The overhead press with the EZ-bar is a valued exercise for triceps training. This exercise is also known as front pressing. With the EZ-bar, you choose a execution variant that is gentle on the wrists. Typically, this exercise is performed on a flat bench.
French press with the cable pull
If you want to target your triceps specifically, you can incorporate the overhead press with the cable pulley into your training routine. To do this, lie under a cable pulley. Theoretically, it is possible to perform the overhead press with the cable pulley using one or both arms. The execution is particularly gentle due to the flexible cable.
Close bench press with the SZ bar
The athletic exercise "Close Grip Bench Press with the EZ-Bar" can be excellently utilized for triceps training. The EZ-bar offers the advantage of being particularly gentle on the wrists. Through close grip bench pressing, the triceps muscle, the front part of the deltoid muscle, and the large chest muscle can be effectively trained.
Close bench press on the multi press
The close grip bench press on the Smith Machine is a valued fitness exercise, especially suitable for individual trainers. The Smith Machine provides more support for the execution compared to the barbell variation, thanks to its guiding rail.
Close barbell bench press
The exercise "Close Grip Bench Press with the Barbell" is a simple triceps exercise suitable for athletes at any training level. You only need a weight bench and a barbell. However, beginners should ensure they can independently lower the barbell. A training partner can enhance safety in this regard.
One-armed triceps press with dumbbells
Among the preferred exercises for strengthening the upper arms, especially the triceps, is the single-arm triceps press with a dumbbell. This training method offers the advantage that you can receive support from your second hand. Consequently, you can focus on the targeted training of one side, leading to a more precise execution of the movement. You can perform the single-arm triceps press both standing and sitting, depending on your preferences.
Triceps dips hanging on the dip bar
The exercise of hanging triceps dips on the dip bars is a variation for triceps training, utilizing your own body weight. Dip bars for this exercise are commonly found in most gyms, making it easy to incorporate this into your training plan. Beginners can benefit from hanging triceps dips, as the movement is relatively simple. However, they often face a challenge that is easier for advanced individuals to overcome.
Diamond push ups
The term "Diamond Push-Ups" is derived from the hand position, forming a triangle in the middle under your chest. The resulting triangle randomly resembles the shape of a diamond. Due to the close position of your hands, you can intensify the focus on the triceps compared to regular or close-grip push-ups. The only difference in arm posture with diamond push-ups is from the conventional ones.
Arnold dips with additional weight
If fitness enthusiasts find themselves reaching their limits with traditional Arnold Dips, integrating Arnold Dips with additional weight into the training plan is a viable option. Since Arnold Dips typically involve only your body weight, adding extra weight allows for an increase in difficulty if you can effortlessly handle your own weight.
Triceps presses on the triceps machine
The fitness exercise of triceps press on the triceps machine is particularly suitable for beginners in triceps training. Although various models of triceps machines exist in fitness studios, they share the common feature of guiding the movement. After the basic setup on the machine is done, you can fully concentrate on strengthening the triceps muscles.