The 10 tricep workouts with dumbbells for mass, including how to specifically target the lateral head tricep and the benefits of doing so, will be discussed in this article.
Are you prepared to pump iron and flaunt your triceps in skin tight tees? So, let's get started with the best triceps exercises!
Best Triceps Exercises
Are you prepared to feel the pain in the backs of your arms? These best triceps workouts offered are a great way to get your triceps in shape quickly and efficiently. These exercises are mainly dumbbell tricep exercises.
A Floor Dumbbell Press
As a result of your superior stability, you may test your triceps with higher weights than in most other exercises while also working the muscles around them. This is mainly for chest and tricep workouts.
How to:
- Put your feet level on the floor and your knees bent to start. Keep your elbows out to the sides at a 45-degree angle and a dumbbell in each hand.
- Hold your lower back pressed onto the floor as you stretch your arms and press weights overhead.
- Take a break up here for 15 seconds.
- Lower the weights by tilting your elbows until your upper arms are relaxing on the floor again. The suggested number of repetitions is 8 to 10 times.
Floor Press with One Dumbbell
Reasons why it's awesome: This single-arm floor press is among the best triceps exercises as it not only forces you to focus on strengthening your core to maintain your balance (crucial for preventing strength or muscle imbalances!), but it also isolates each arm individually, making it among the most effective triceps exercises.
How to:
- Put your feet level on the floor and your knees bent to start.
- Keep your left elbow bent at a 45-degree angle and your left hand on a dumbbell. Let your right arm hang limp.
- Hold your lower back firmly against the floor as you press the weight straight up over your chest with your left arm extended.
- Hold your breath here.
- The weight should be lowered slowly by bending the elbow until the upper left arm is back on the floor. Perform a full set of 8–10 reps on your left side, then change and do the exact on your right side.
Floor Dumbbell Press with Alternating Hands
This is awesome because it allows you to push more weight by giving your arms a brief break between sets. They're also more devastating to the gut.
How to:
- Put your feet level on the floor and your knees bent to start. Keep your elbows out to the sides at a 45-degree angle and a dumbbell in each hand.
- Keep your lower back lying on the floor as you stretch your arms and keep weights overhead.
- Weight is lowered by leaning the left elbow and getting the upper left arm to the floor.
- Press the left side of your body up to meet the right.
- Shift onto the right arm now. The instructed number of repetitions is 8–10.
Pushup
Pushups are classic triceps exercises and are awesome because they target multiple muscle groups at once, including the chest, back, core, glutes, triceps, and biceps. If you can keep your form, building stronger triceps will be a breeze.
How to:
- Position your shoulders above your wrists in a high plank.
- Keep your abs in, curve your elbows, and lower yourself until your arms create a 90-degree angle. Return to the starting position and Count that as one repetition. The advised number of repetitions is 8–10.
Grip Pushups
The close-grip pushup is superior to the traditional push up because it targets all three heads of the triceps much more effectively.
How to:
- Get into a high plank, but this time, place your hands squarely under your chest instead of your shoulders.
- Keep your upper arms tight to the sides as you lower your body until you're practically touching the floor.
- Start over by pressing up again. One repetition. The recommended number of repetitions is 8–10.
Hand-Release Pushup
How to:
- Lay down on your hands and knees, aligning your shoulders over your wrists and your knees over your hips.
- Hold your abdominal in, curve your elbows, and down your body until it is parallel to the floor.
- Lift your hands a couple of inches off the ground at the bottom.
- Change hands and go to the top by pressing again. The advised number of repetitions is 8–10.
Pressing the Sphinx with One Arm
Why it is one of the best triceps exercises: This pushup variation adds a balance challenge for your core while focusing intense, laser-like attention on your triceps.
How to:
- To perform a stability ball plank, get down on your knees and place your right hand and forearm on the ball while placing your left hand on the mat or floor just behind your left shoulder.
- Maintaining a stable ball and hips, drop down onto the left forearm.
- Raise yourself back to the starting position. One repetition. The recommended number of repetitions is 8–10.
Lying Overhead Triceps Extension
How to:
- To begin, put down on your back with your knees bent and feet lying on the floor. Carry a set of dumbbells at shoulder elevation and extend your arms toward the roof.
- Slowly bend at the elbows to get down the weights until they are in front of your face without shifting the upper arms.
- After resting, carefully lift the weights upward again. The advised number of repetitions is 8–10.
Dumbbell Triceps Kickback
Reasons why it's awesome: Tough and effective, bilateral (i.e., both-sided) kickbacks engage your core and work the medial and lateral heads of your triceps. This is the best dumbbell tricep kickback exercise.
How to:
- To begin, stand with your feet hip-width apart and your knees bent at a 45-degree angle. Hold a dumbbell in each hand and maintain your elbows near your sides.
- Holding the upper arms motionless, straighten the arms while squeezing the triceps.
- Take command back where you left off. One repetition. The recommended number of repetitions is 8–10.
Triceps Dip
Tricep dips benefits are that the lateral and medial heads of your triceps will feel the burn almost instantly, and all you need is your body weight.
How to:
- Place your feet level on the ground, shoulder-width apart, and sit up straight on the edge of your chair (or equivalent surface).
- Grip the front boundary of the chair's seat. Push forward until you can incline on your arms alone and not the stool.
- Tilt your elbows to lower your body while maintaining your back flat and your abs tight when your arms are parallel to the ground.
- You get yourself back to the starting position. The advised number of repetitions is 8–10.
