What Are Triceps? Triceps are the muscles located at the back of your upper arms. They help you straighten your elbows and are important for pushing movements. Strong triceps help build stronger, more defined arms.
Why Train Your Triceps? – Build stronger arms. – Improve pushing strength. – Support exercises like push-ups and bench presses. – Improve upper-arm muscle definition.
Overhead Dumbbell Triceps Extension How to do it: – Hold one dumbbell with both hands above your head. – Keep your elbows pointing forward. – Lower the weight behind your head. – Extend your arms to lift it back up.
Close-Grip Bench Press How to do it: – Lie on a bench and hold the bar slightly narrower than shoulder-width. – Lower it toward your chest with control. – Push the bar upward without locking your elbows forcefully. Sets: 3 × 8–10 reps Begin with a light weight and use a spotter.
Triceps Dips How to do it: – Hold the parallel bars firmly. – Lower your body by bending your elbows. – Push yourself back up with control. Sets: 2–3 × 8–10 reps Beginners can use an assisted dip machine.
Dumbbell Triceps Kickback How to do it: – Bend forward with your back straight. – Keep your upper arm close to your body. – Straighten your elbow to move the dumbbell backward. – Slowly return to the starting position. Sets: 2–3 × 10–12 reps per arm