8 Best Triceps Exercises for Building Muscle

28 Sep 2024

Welcome to the EVOLPOW blog, where we dive deep into optimizing your fitness routine with our home gym equipment for sale. Whether you are a fitness novice or an intermediate with some fitness experience, building strong, defined triceps is crucial for balanced arm development. Today, we'll explore the best triceps exercises you can perform using EVOLPOW's exceptional range of equipment, including EVOLPOW's home weight bench, EVOLPOW M2A Brute All-in-One Smith Machine, and EVOLPOW's best dumbbell set.

Tricep Bench Dips

Overhead Tricep Extension

Tricep Pushdown

Skull Crushers

Close-Grip Bench Press

Kickbacks

Single-Arm Tricep Extension

Cable Overhead Triceps Extension

Conclusion

8 Best Triceps Exercises for Building Muscle

Tricep Bench Dips

Tricep bench dips are an effective bodyweight exercise that primarily targets the triceps while also engaging the shoulders and chest. This exercise is great for building upper body strength and enhancing arm definition.

Equipment Needed: EVOLPOW Fitness Bench
How to Perform: Sit on the edge of the bench with your hands placed next to your hips, fingers facing forward. Slide your hips off the bench and extend your legs out in front of you, keeping your heels on the floor. Lower your body by bending your elbows until your upper arms are parallel to the floor. Push yourself back up to the starting position, fully extending your arms at the top. Perform 3 sets of 10 to 12 reps.
Tips: Keep your back close to the bench throughout the movement to focus the effort on the triceps. Avoid letting your shoulders rise up towards your ears and ensure your elbows stay aligned with your body to prevent strain. Perform the movement with a controlled tempo to maximize muscle engagement.
For Beginners: Start with body weight only. As you become more comfortable and stronger, you can add additional weight using a weight belt or by placing a weight plate on your lap.

Overhead Tricep Extension

The overhead tricep extension is a powerful exercise that targets the long head of the triceps, helping to build overall arm strength and muscle definition. This movement allows for a full range of motion, effectively engaging the triceps.

Equipment Needed: EVOLPOW’s Best Dumbbell Set, EVOLPOW Adjustable Bench
How to Perform: Sit on the edge of the adjustable bench with your back straight and feet flat on the floor. Hold a dumbbell with both hands and extend your arms straight up overhead. Keep your elbows close to your head and slightly bent. Lower the dumbbell behind your head by bending your elbows, then extend your arms back to the starting position, fully contracting your triceps at the top. Perform 3 sets of 10 to 12 reps.
Tips: Maintain a controlled movement throughout the exercise to avoid unnecessary strain on your shoulders and lower back. Ensure your elbows remain stationary and close to your head to keep the focus on the triceps. Avoid using heavy weights that could compromise form and lead to injury.
For Beginners: Start with a dumbbell weight of 10 to 15 pounds (approximately 4.5 to 6.8 kilograms) for men and 5 to 10 pounds (about 2.3 to 4.5 kilograms) for women. Adjust the weight as necessary to maintain proper form and effective muscle engagement. Gradually increase the weight as you build strength.

Tricep Pushdown

The tricep pushdown is an effective exercise for targeting the triceps, providing constant tension throughout the movement. This exercise helps in building strength and definition in the triceps.

Equipment Needed: EVOLPOW M2A Brute All-in-One Smith Machine
How to Perform: Attach a straight bar or rope to the high pulley of the Smith Machine. Stand facing the machine with your feet shoulder-width apart. Grip the bar or rope with an overhand grip, keeping your elbows close to your torso. Push the bar or rope downward by extending your arms fully, then slowly return to the starting position with controlled movement. Perform 3 sets of 10 to 12 reps.
Tips: Focus on keeping your elbows fixed in place and avoid using your shoulders or back to assist with the movement. Engage your core to maintain stability and ensure the motion is smooth and controlled. Adjust the weight to ensure proper form and effective muscle engagement.
For Beginners: Start with a weight of 20 to 30 pounds (approximately 9 to 14 kilograms), adjusting as needed to maintain proper form and maximize the exercise's effectiveness. Increase the weight gradually as you gain strength.

Skull Crushers

Skull crushers are a highly effective exercise for isolating the triceps, particularly the long head. This exercise helps in developing overall arm strength and definition by focusing intensely on the triceps.

Equipment Needed: EVOLPOW’s Best Dumbbells Set, EVOLPOW Adjustable Bench
How to Perform: Lie on a flat bench with a dumbbell in each hand, arms extended above your chest. Keeping your upper arms stationary, slowly lower the dumbbells towards your forehead by bending your elbows. Extend your arms back to the starting position, fully contracting your triceps at the top. Perform 3 sets of 10 to 12 reps.
Tips: Keep your elbows in and avoid flaring them out to maintain focus on the triceps and prevent shoulder strain. Use a controlled motion throughout the exercise to ensure maximum muscle engagement. Avoid excessive weight that could compromise form or cause discomfort.
For Beginners: Start with dumbbells weighing 10 to 15 pounds (approximately 4.5 to 6.8 kilograms) for men and 5 to 10 pounds (about 2.3 to 4.5 kilograms) for women. Adjust the weight as necessary to maintain proper form and effectiveness.

Close-Grip Bench Press

The close-grip bench press is a versatile exercise that targets the triceps while also engaging the chest and shoulders. By narrowing your grip, you place greater emphasis on the triceps, making it a key move for building arm strength and definition.

Equipment Needed: EVOLPOW M2A Brute All-in-One Smith Machine
How to Perform: Lie flat on the bench with your feet firmly planted on the floor. Grasp the barbell with a grip slightly narrower than shoulder-width. Lower the barbell slowly to your chest, keeping your elbows close to your sides. Press the barbell back up to the starting position, fully extending your arms at the top. Perform 3 sets of 8 to 10 reps.
Tips: Keep your elbows tucked in to avoid shoulder strain and ensure that the movement primarily targets the triceps. Avoid lifting excessively heavy weights that could compromise your form or cause injury. Maintain a controlled motion throughout to fully engage the triceps.
For Beginners: Start with a barbell weight of 20 to 30 pounds (approximately 9 to 14 kilograms), adjusting as needed to maintain proper form and effectiveness. Gradually increase the weight as you become more comfortable with the exercise.

Kickbacks

Kickbacks are an effective exercise for isolating the triceps, particularly the lateral head. This movement helps in building muscle definition and strength in the upper arms.

Equipment Needed: EVOLPOW’s Best Dumbbells Set, EVOLPOW Adjustable Bench
How to Perform: Start by positioning one knee and hand on the adjustable bench for support, with your torso parallel to the floor. Hold a dumbbell in your opposite hand, keeping your elbow bent at a 90-degree angle. Extend your arm straight back by contracting your triceps, then slowly return to the starting position. Perform 3 sets of 10 to 12 reps per arm.
Tips: Keep your upper arm stationary and close to your body to ensure that the movement focuses on the triceps. Avoid using heavy weights that may compromise your form. Focus on a controlled motion to maximize muscle engagement and avoid swinging the weight.
For Beginners: Start with 5 to 10 pounds (approximately 2.3 to 4.5 kilograms) for women and 10 to 15 pounds (about 4.5 to 6.8 kilograms) for men. Adjust the weight as needed to maintain proper form and effectiveness.

Single-Arm Tricep Extension

The single-arm tricep extension is a powerful isolation exercise that helps to target and strengthen the triceps, particularly the long head. This exercise is beneficial for improving muscle symmetry and developing overall arm definition.

Equipment Needed: EVOLPOW’s Best Dumbbells Set, EVOLPOW Adjustable Bench
How to Perform: Sit on the edge of the adjustable bench with your feet flat on the floor and a dumbbell in one hand. Extend your arm overhead, ensuring your elbow is close to your ear. Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary. Push the dumbbell back to the starting position by extending your arm fully. Perform 3 sets of 10 to 12 reps per arm, then switch to the other arm.
Tips: Keep your body stable and avoid swaying or using momentum to lift the weight. Focus on the movement of your forearm and fully extend your arm at the top of the exercise for maximum triceps engagement. Keep your elbow stationary and close to your head to prevent unnecessary strain on your shoulder.
For Beginners: Start with a dumbbell weight of 5 to 10 pounds (approximately 2.3 to 4.5 kilograms) for women and 10 to 15 pounds (about 4.5 to 6.8 kilograms) for men. Adjust the weight as necessary to ensure proper form and effective muscle activation.

Cable Overhead Triceps Extension

The cable overhead triceps extension is an excellent exercise for targeting the long head of the triceps, which helps in building overall arm mass and strength. This exercise provides constant tension throughout the movement, making it highly effective.

Equipment Needed: EVOLPOW M2A Brute All-in-One Smith Machine
How to Perform: Start by attaching a rope or straight bar to the high pulley of the Smith Machine. Stand facing away from the machine and grasp the rope or bar with both hands. Step forward slightly to create tension in the cable. Extend your arms overhead with a slight bend in your elbows. Lower the weight behind your head by bending your elbows, and keeping your upper arms stationary. Extend your arms back to the starting position, fully contracting your triceps at the top. Perform 3 sets of 10 to 12 reps.
Tips: Ensure your elbows remain close to your head throughout the movement to maximize triceps engagement. Avoid using your shoulders or back to assist with the lift; focus on a slow and controlled motion. Keep your core engaged to maintain stability.
For Beginners: Start with a weight of 20 to 30 pounds (approximately 9 to 14 kilograms), adjusting as needed to maintain proper form and effective muscle engagement. Gradually increase the weight as you build strength.

Conclusion

Incorporating these triceps exercises into your routine with EVOLPOW equipment can help you build strong, well-defined triceps. Each exercise targets different parts of the triceps, ensuring balanced muscle development and overall arm strength. Remember to focus on proper form, progressively increase resistance, and allow adequate recovery time between workouts for optimal results. Stay dedicated to your training, and you’ll be well on your way to impressive triceps that complement your overall physique.

For more tips and information on maximizing your workouts with EVOLPOW equipment, stay tuned to our blog. Happy lifting!

FAQ

Q: What are the benefits of incorporating triceps exercises into my routine? A: Triceps exercises enhance the size and strength of the triceps, which improves the overall appearance of your arms and contributes to upper body strength. This added strength can help with various other exercises and daily activities.

Q: How often should I perform triceps workouts? A: For beginners, it's generally recommended to perform triceps workouts 1 to 2 times per week. This allows for adequate recovery and muscle growth. Ensure you have at least 48 hours between triceps workouts to avoid overtraining.

Q: What is the importance of rest and recovery in triceps training? A: Rest and recovery are crucial for muscle growth and preventing injury. The triceps need time to repair and grow stronger after each workout. Ensure you get adequate rest between sessions and include rest days in your training routine to allow your muscles to recover properly.