The best triceps exercises are the ones that target all three heads of the triceps. When each muscle head is challenged, you sculpt the back of the upper arm into a tight and powerful area. Add three triceps exercises into your workout routine two or three times a week. Allow for one day of rest between your triceps workouts. Use a weight that lets you complete three sets of eight to 10 reps with 30 to 60 seconds of rest between sets. After a few weeks of performing the best triceps exercises , you’ll be ready to go sleeveless.
Straight Bar Push Down: Also known as a cable pushdown, this exercise blasts your triceps into shape. Secure a straight bar to a high pulley on a cable system. Slip on your workout gloves to protect your hands from the grooves of the bar. Stand facing the bar and grasp it with your hands shoulder-distance apart. Face your palms toward the floor. Tuck your elbows into your sides and begin with your elbows bent at 90-degree angles. Stand tall and exhale as you straighten your arms and push the bar down toward the tops of your legs. Inhale, slowly return to the starting position.
Triceps Kickbacks: Stand tall and hold a dumbbell in each gloved hand. Lean forward slightly and raise your elbows higher than your back. Face your palms toward your body. Exhale, keep your elbows still and extend your hands behind you. Inhale and return to the starting position.
Single-Arm Triceps Pull Dow: Attach a single handle to an upper pulley. Grasp the handle with your gloved palm facing up. Hold your elbow against your side. Exhale, straighten your arm along your body and then inhale and slowly return to the start position. Use a full range of motion and perform the same number of pull downs on each arm.
French Curls: Sit on a flat bench. Hold onto a EZ-curl bar with your gloved hands facing down. Lie face up on the bench and extend your arms over your chest. Inhale, bend your elbows and lower the bar toward your head. Exhale, straighten your arms to the starting position.
Rope Pull Downs: Secure a rope to a top pulley. Stand facing the rope and grasp it with your gloved palms facing each other. Position your elbows against your sides and keep your hands as high as possible. Exhale, straighten your arms and pull down on the rope. At the bottom of the movement, slightly turn your palms toward the floor. Inhale, bend your elbows and return to the start position.
