Best Barbell & Dumbbell Triceps Exercises
The triceps brachii muscle is a powerful muscle that makes up the back of your upper arm. It's responsible for extending your elbow and is a key muscle for pushing movements like bench press, overhead press, and dips.
Here are some of the best barbell and dumbbell exercises to target your triceps:
Barbell Exercises
1. Close-Grip Bench Press:
- Target: Triceps, chest
- How to: Lie on a weight bench with your feet flat on the floor. Grip the barbell with an overhand grip, slightly narrower than shoulder-width. Lower the barbell to your chest, keeping your elbows tucked in. Push the barbell back up to the starting position.
- Tips: Keep your elbows tucked in to emphasize tricep activation.
2. Barbell Triceps Extension:
- Target: Triceps
- How to: Stand with your feet shoulder-width apart, holding a barbell with an overhand grip. Bend at the elbows and lower the barbell behind your head. Extend your elbows to bring the barbell back up to the starting position.
- Tips: Keep your upper arms stationary and focus on using your triceps to extend your elbows.
3. Barbell Skull Crushers:
- Target: Triceps
- How to: Lie on a weight bench with your feet flat on the floor. Hold a barbell with an overhand grip, close together. Lower the barbell towards your forehead, keeping your elbows stationary. Push the barbell back up to the starting position.
- Tips: Keep your elbows tucked in and avoid letting the barbell bounce off your forehead.
Dumbbell Exercises
1. Dumbbell Overhead Triceps Extension:
- Target: Triceps
- How to: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Raise your arms straight up overhead, with your palms facing each other. Bend at the elbows and lower the dumbbells behind your head. Extend your elbows to bring the dumbbells back up to the starting position.
- Tips: Keep your upper arms stationary and focus on using your triceps to extend your elbows.
2. Dumbbell Triceps Extension (Seated):
- Target: Triceps
- How to: Sit on a bench with your feet flat on the floor. Hold a dumbbell in each hand, palms facing each other. Bend at the elbows and lower the dumbbells towards your shoulders. Extend your elbows to bring the dumbbells back up to the starting position.
- Tips: Keep your elbows tucked in and avoid letting the dumbbells swing.
3. Dumbbell Kickbacks:
- Target: Triceps
- How to: Kneel on a bench, with your upper body leaning forward. Hold a dumbbell in one hand, palm facing your body. Keeping your upper arm stationary, extend your elbow and lift the dumbbell upwards. Lower the dumbbell back down to the starting position.
- Tips: Keep your back straight and focus on squeezing your triceps at the top of the movement.
4. Dumbbell Overhead Triceps Extension (One Arm):
- Target: Triceps
- How to: Stand with your feet shoulder-width apart. Hold a dumbbell in one hand with your palm facing your body. Raise your arm straight up overhead. Bend at the elbow and lower the dumbbell behind your head. Extend your elbow to bring the dumbbell back up to the starting position.
- Tips: Keep your upper arm stationary and focus on using your triceps to extend your elbow.
Remember:
- Choose a weight that allows you to maintain good form throughout the exercise.
- Start with a lighter weight and gradually increase the weight as you get stronger.
- Focus on squeezing your triceps at the top of each rep to maximize muscle activation.
These are just a few of the best barbell and dumbbell triceps exercises. You can choose the exercises that best fit your goals and preferences. Be sure to warm up before each workout and stretch afterwards to prevent injury.
