Best Dumbbell Tricep Exercises (No Bench Required)
Looking to build those triceps without needing a bench? You've come to the right place! Dumbbells are a versatile tool that can be used for a wide range of exercises, including some excellent tricep builders.
Here are some of the best dumbbell tricep exercises you can do without a bench:
1. Overhead Tricep Extensions
This exercise targets the entire triceps muscle group, from the long head to the medial and lateral heads.
- How to: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise the dumbbells overhead, with your palms facing each other. Keeping your elbows locked, slowly lower the dumbbells behind your head until your upper arms are parallel to the floor. Pause, then press the dumbbells back up to the starting position.
Tips:
- Focus on controlled movement. Don't let the dumbbells swing or jerk.
- Keep your core engaged. This will help stabilize your body and prevent injury.
- Don't lock your elbows completely. This can put undue stress on your joints.
2. Dumbbell Skull Crushers
This exercise specifically targets the long head of the triceps.
- How to: Lie on your back with your knees bent and your feet flat on the floor. Hold a dumbbell in each hand, with your palms facing each other. Raise the dumbbells above your head, keeping your elbows slightly bent. Slowly lower the dumbbells behind your head, keeping your elbows close to your ears. Pause when the dumbbells touch your upper back or near your forehead. Push the dumbbells back up to the starting position.
Tips:
- Keep your elbows close to your ears throughout the entire exercise. This will help isolate the triceps.
- Don't let the dumbbells drop too quickly. Control the weight on the way down.
- Use a weight that is challenging but allows you to maintain good form.
3. Dumbbell Close-Grip Bench Press
This exercise is similar to the traditional bench press but uses a closer grip to target the triceps more.
- How to: Sit on a bench or a chair with your feet flat on the floor. Hold a dumbbell in each hand, with your palms facing each other. Lower the dumbbells to your chest, keeping your elbows close to your body. Press the dumbbells back up to the starting position.
Tips:
- Keep your elbows tucked in throughout the exercise. This will help target the triceps more effectively.
- Use a weight that allows you to maintain good form.
- Use a neutral grip (palms facing each other) to avoid putting too much strain on your wrists.
4. Dumbbell Tricep Kickbacks
This exercise isolates the triceps and works them in a standing position.
- How to: Stand with your feet shoulder-width apart and bend forward at the waist, keeping your back straight. Hold a dumbbell in one hand, with your palm facing your body. Keeping your upper arm still, extend the dumbbell behind you until your arm is straight. Pause, then slowly lower the dumbbell back to the starting position. Repeat on the other side.
Tips:
- Keep your upper arm close to your body throughout the exercise.
- Focus on squeezing the tricep muscle at the top of the movement.
- Use a weight that allows you to maintain good form.
5. Dumbbell Tricep Dips
This exercise is a great way to build both tricep and chest strength.
- How to: Sit on a bench or chair with your feet flat on the floor. Place your hands shoulder-width apart on the edge of the bench. Slide your body forward until your hips are just off the edge of the bench. Lower your body down by bending your elbows until your upper arms are parallel to the floor. Pause, then press back up to the starting position.
Tips:
- Keep your elbows close to your body throughout the exercise.
- Don't let your shoulders round forward. Keep your chest up.
- Use a weight that allows you to maintain good form.
Important Tips:
- Warm up before you start by doing some light cardio and dynamic stretches.
- Focus on maintaining good form. This is more important than lifting heavy weight.
- Listen to your body. If you feel any pain, stop the exercise and consult a medical professional.
- Progress gradually. Increase the weight or the number of repetitions as you get stronger.
By incorporating these dumbbell tricep exercises into your routine, you can effectively build strong and defined triceps, all without needing a bench. Remember to focus on proper form and prioritize your progress over lifting heavy weights.
