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Fitness Blog

Tricep Exercises

Welcome to our comprehensive guide to tricep exercises! Whether you're looking to tone, strengthen, or define your triceps, our webpage provides detailed descriptions and illustrations of various exercises. From classic moves like tricep dips and skull crushers to lesser-known variations such as diamond push-ups and overhead tricep extensions, each exercise is carefully explained with accompanying visuals to ensure proper form and maximize effectiveness. Whether you're a beginner or a seasoned gym-goer, discover the perfect tricep workout routine to achieve your fitness goals right here.

Still lost or confused, reach out or stop by our Fort Worth gym and we can connect you with one of our many personal trainers.

Here's the run down of Tricep Exercises:

Tricep Pushdowns

With a bar, rope or v-grip attached to a high pulley, use an overhand grip with palms facing down, arms in close to your sides and forearms pointing towards the pulley (A). Using your triceps, push the the bar, rope or v-grip down until arms are fully extended and close to your thighs (B). Your upper arms should remain still through the move.

Tricep Workout Moves

Barbell Overhead Tricep Extension

Stand holding a barbell or e-z bar with palms facing forward, hands closer than shoulder width apart, and feet shoulder width apart. Keeping your elbows close to your head, elevate the barbell above your head and fully extend your arms (A). Lower the bar behind your head until your forearms touch your biceps. Your upper arms should remain still so only your forearms (B).

Tricep Workout Moves

Dumbbell Overhead Tricep Extension (both arms)

This move can be done standing or sitting. Holding a dumbbell with both hands, lift it over your head and drop arms down behind your head (A). Keeping elbows close to your head, lift arms up until fully extended (B). 
Tricep Workout Moves

Dumbbell Overhead Tricep Extension (one arm)

This move can be done standing or sitting. Holding a dumbbell in one hand, lift it over your head and drop arm behind your head (A). Keeping elbow close to your head, lift arm up until fully extended (B). 

dumbell overhead one arm

Cable Rope Overhead Tricep Extension

With rope attached to a high pulley, grasp rope with both hands, arms bent so hands are behind your head. Keep elbows close to your head and palms facing each other. (A). Extend your arms forward, while keeping upper arms still (B).

cable rope overhead

Skull Crushers

Lay on bench holding a straight or e-z curl bar, arms extended above head, palms facing forward (A). Keeping arms close to your head, bend at the elbows and lower the bar past your head (B).

Variations: Can also be done with dumbbell (aka Lying Tricep Extension, French extensions or French presses)

skull crusher

Tricep Dumbell Kickbacks

Keeping a flat back, hold a dumbell in one hand with arm bent (A). Kick your arm back so it is fully extended and parallel with your side (B).

tricep kickback

Resistance Band Tricep Extension

Stand with feet shoulder width apart. Place the resistance band under one foot and bring the handle up behind your head, with elbow bent (A). Lift your arm straight up unitl it fully extended above your head (B).

resistance band tricep extension

Assisted or Unassisted Tricep Dips

Grip the handles underneath your shoulders with palms downward and arms straight/fully extended (A). Keep arms close to the body and lower your body down until arms are bent (B).

Variations: Can be done on a chair or bench (aka Chair Dips, Bench Dips)

tricep dips

Close Grip Push Up

While in a standard push up position, place hands closer than shoulder width apart, arms full extended (A). Lower yourself until your chest comes close to the floor (B), then press yourself back up to starting position A. (move not pictured)
Variations: Diamond Push Ups - hands will be closer, with two thumbs and two pointer fingers touching, making a diamond shape.

[picture coming soon]

Mastering these tricep exercises is crucial for achieving balanced arm strength and definition in your fitness journey. Whether you're aiming to sculpt toned arms or enhance overall upper body strength, incorporating targeted triceps workouts is essential. From classic moves like triceps dips and skull crushers to innovative exercises using resistance bands or cables, each technique targets different aspects of the triceps muscles for comprehensive development. Understanding the anatomy and mechanics behind these exercises not only helps in maximizing results but also ensures safe and effective training. Whether you're a beginner looking to start strong or a seasoned gym-goer wanting to refine your routine, exploring these diverse triceps exercises with proper form and guidance will undoubtedly elevate your fitness regimen.