Top 10 Best Tricep Workouts – Beginner, Intermediate, Advanced

Hi Freak ! Wondering from where to start your tricep workouts ? If yes, then you are on the right post. In this blog post you will get a very descriptive workout database for the top tricep workouts / exercises.

I will be mentioning top 10 best tricep exercises which you should definitely opt for having a bigger triceps with a great shape.

I have tried to keep this post as simple as possible so that it will be easy to guide you. If you are a complete Beginner, I will recommend you to first check out the Basic Beginners Gym post. You will get a clear picture of understanding. So tie your knots and get ready to lift weights. Lets Get Started !

As per proper definition – The triceps, also triceps brachii is a large muscle on the back of the upper limb of many vertebrates. It is the muscle principally responsible for extension of the elbow joint.

EXERCISE DATABASE

Lets keep two sections for our exercise database for your better understanding. In beginners / intermediate section you will find top 6 tricep exercises and if you want to adopt advanced level then you can refer to advanced section where you will get best 4 tricep exercises.

1. BEGINNER / INTERMEDIATE

1.1. TRICEP BENCH DIPS

Although this exercise is very basic but extremely vital. This exercise should be treated as the base tricep warm up exercise. This exercise will promote a mature growth of your triceps and will establish a proper shape.

• Place your hands on a flat bench or flat box which is behind you.
• Put your both feet together and flat on the floor with knees slightly bent.
• Lower slowly as far as you can trying to squeeze your tricep muscles.
• Remember to keep your shoulder pivot fixed and do not move them.
• Return back your initial position.
• Inhale as you bend your elbows and exhale as you extend the elbows and lift yourself back up.

Sets / Reps / Rest Duration – 4 sets, 12 reps, 60 seconds rest between each set.

If you are confused between sets, reps and resting period you can have a overview of my “complete beginners guide to gym” post.

1.2. ROPE TRICEPS PUSHDOWN

• Face towards the triceps pushdown cable machine and grasp the horizontal cable bar or rope attachment with a proper grip.
• Adjust the bar or V- rope grips to about chest level ( or to the top according to your convenience ).
• Using the pin in the hole adjustment, set a low weight to start your workout with.
• Keep your abdominal muscles tight and back muscle little bit bend towards front side.
• Tuck your elbows in at your sides and position your feet slightly apart ( don’t move them too apart ).
• Inhale as you push down until your elbows are fully extended but not yet in the straight, locked position.
• Keep your elbows close to your body and bend your knees slightly on the pushdown. Try to keep your back as straight as possible as you push down.
• Exhale as you return back to your initial position.

Sets / Reps / Rest Duration – 4 sets, 10 – 12 reps, 60 – 70 seconds rest between each set.

1.3. ONE-ARM OVERHEAD TRICEPS DUMBBELL EXTENSION

• Stand with your feet with shoulder width apart and dumbbells held in one of your hand.
• You can either opt to sit on a flat bench with your back straight and abdomen muscles fixed.
• Raise the dumbbells slowly above your head contracting your triceps muscles until your arms are stretched out straight.
• Slowly lower the weights back behind your head and return to initial position. Try to keep your triceps portion as much fixed as possible.
• Once your forearms move beyond parallel to the floor bring the weight back up to the starting position.
• Your upper arms should remain in place throughout the movement.
• Inhale as you slowly lower the dumbbell behind your head. Exhale as you return the dumbbell to starting position.

Sets / Reps / Rest Duration – 4 sets, 10 – 12 reps, 60 – 70 seconds rest between each set.

1.4. SKULLCRUSHERS

• Lie on a flat bench and hold a dumbbell in each hand above you with your arms extended and palms facing.
• Keeping your arms straight, lower the dumbbells slowly contracting your tricep muscles and under complete control by bending at the elbows until they are just above your forehead.
• Hold for 1-2 seconds and again move back to initial position.
• You can also use an E-Z curl bar to perform this exercise. Make sure to put less weights as too much weight will resist you heavily from doing this exercise.
• Inhale and straighten your arms by lifting your hands up.
• As you exhale, slowly lower the dumbbells back down toward your ears.

Sets / Reps / Rest Duration – 3 – 4 sets, 08 – 12 reps, 60 – 75 seconds rest between each set.

1.5. ONE ARM TRICEP PUSHDOWN

• Face towards the triceps pushdown cable machine and grasp the horizontal cable bar or rope attachment with a proper grip in one of your hand.
• Adjust the bar or V- rope grips to about chest level. You can also keep it fixed higher according to your height adjustment.
• Using the pin in the hole adjustment and set a low weight to start your workout with.
• Keep your abdominal muscles tight and back muscle little bit bend towards front side.
• Tuck your elbows in at your sides and position your feet slightly apart ( don’t move them too apart ).
• Inhale as you push down until your elbows are fully extended but not yet in the straight, locked position.
• Keep your elbows close to your body and bend your knees slightly on the pushdown. Try to keep your back as straight as possible as you push down.
• Exhale as you return back to your initial position.

Sets / Reps / Rest Duration – 4 sets, 10 – 12 reps, 60 – 70 seconds rest between each set.

1.6. DUMBBELL KICKBACK

• Hold a dumbbell in each hand with your palms facing in toward each other.
• Keep your knees slightly bent.
• Fix your core properly and maintain a straight back posture, bringing your torso almost parallel to the floor.
• Keep your upper arms in close to your body and your head in line with your spine.
• Exhale and engage your triceps by straightening your elbows slowly and contracting your tricep muscles.
• Hole there for 1-2 seconds and slowly return back to initial position.
• Inhale as you return the weights to original position.

Sets / Reps / Rest Duration – 4 sets, 10 – 12 reps, 60 – 70 seconds rest between each set.

2. ADVANCED LEVEL

2.1. PARALLEL BAR DIPS

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This workout is one of the oldest technique. It is the best muscle building and strengthening type of workout. This includes strengthening of your core tricep muscles, forearms, shoulders, chest and back core.

It is considered to be a very vital mass gain and muscle strengthening exercise. Hence, it comes in the category of compound exercise.

• Wrap your dip belt around your waist properly and put the chain side in front of you.
• Properly attach your weight plates to the dropped side and fix it back to the other side of your belt.
• Hold the dip bar handles properly and face forward by mounting it.
• Try to keep your head in line with your waist and wrists in line with your forearms.
• Inhale as you slowly start to lower your body. Allow your torso ( trunk of human body ) to move slightly forward and your elbows to flare out to the side.
• Once you feel a stretch in your triceps, breathe out and start to push yourself slowly back up to the starting position.
• This will complete your one repetition.

Sets / Reps / Rest Duration – 3 – 5 sets, 10 – 15 reps, 45 seconds rest between each set.

NOTE : If you / your gym does not have weight belt / weights, you can perform simple bar dips with more repetitions.

2.2. DIAMOND PUSH UPS

• Be in the position of a proper push up with your hands together under your chest.
• Keep your index fingers and thumbs so they’re touching forming a proper diamond shape.
• Extend your arms so that your body is elevated and forms a straight line from your head to your feet.
• Lower your chest towards your hands making sure that you don’t move your elbows out to the sides. Keep your back fixed and straight.
• Slowly move down contracting your tricep muscles and stop just before your chest touches the floor.
• Hold there for 1-2 seconds and the move back to the starting position slowly.
• Inhale as you bend your elbows to lower your body down to the ground and exhale as you rise back up and return to starting position.

Sets / Reps / Rest Duration – 5 sets, 10 – 15 reps, 70 seconds rest between each set.

2.3. CLOSE GRIP BENCH PRESS

I will highly recommend you to use a Smith Machine for bench press. You will get proper weight distribution, proper support and definitely a better balance.

But if your gym does not have a Smith Machine then its not a very big issue. You can easily do this workout with your free hands.

• Lie on a flat bench, keeping your back straight with slight arc.
• Grip the bar properly with your hands keeping a close grip between your palms ( don’t move them too close). Keep the bar a little bit higher than your central chest mark.
• Bring the bar slowly down to your chest and contract your tricep muscles properly.
• Hold there for 1-2 seconds and inhale as you bring the bar down and exhale when you lift the bar up ( away from you ).
• Remember to maintain this breathing sync so as to get maximum output. Try focusing on your triceps muscle as you perform this motion. Mind focus plays a big role in developing muscles.

Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 12 reps, 60 -75 seconds rest between each set.

2.4. ONE ARM KETTLEBELL FLOOR PRESS

• Lie on the floor with your back straight.
• Hold a kettle-bell in one hand ( make sure to keep low weight initially ), with your upper arm being supported by the floor.
• Extend your arm and press the kettle-bell straight up toward the ceiling.
• Slowly lower the kettle-bell contracting your tricep muscles and return back to initial position.
• Exhale and press the kettle-bell up until your arm is fully extended. Inhale and reverse the movement.

Sets / Reps / Rest Duration – 3 – 4 sets, 10 – 15 reps, 60 seconds rest between each set.

So, these were the pro exercise data set for upgrading your tricep muscles. If you are a beginner, intermediate or in advanced level you can choose the right section and perform these exercises.

Do comment below which exercises you are going to opt for, your views, queries and suggestions !

Get ready to lift hard and grow a massive triceps. All the Best !

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Reduce Abdominal Fat, Complete Guide To Beginners Gym, Top Chest Workouts, Best Bicep Workouts, Returning To The Gym Post-Lockdown (COVID-19), DOMS, Maximize Muscle Pump

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