“Get toned and strong triceps with these top 10 tricep workouts.”

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The triceps are a crucial muscle group in the upper body, responsible for arm extension and stability. Strengthening the triceps can improve overall arm strength and help prevent injury. In this article, we will discuss the top 10 tricep workouts that can be done at home or in the gym to build strong and defined triceps.

This article is a chapter of our Workout Guide which offers instruction and advice on all the different muscle groups you will want to target with your daily workout routine. We also have chapters on famous celebrity workouts, workout science, and more…

Looking for an arm workout guide looking beyond just tricep muscles… check out our arm workout guide.

Or skip straight to our bicep training guide for workouts that target that specific arm muscle.

* Content on this website is for general reference purposes only and is not intended to substitute for advice by a physician, pharmacist, or other licensed health care professional. Consult a licensed health care professional to discuss your individual needs before beginning an exercise or fitness routine.

The Anatomy Behind Tricep Workouts

The tricep muscle is one of the most important muscles in the upper body. It is located on the back of the upper arm and is responsible for extending the elbow joint. The tricep muscle is made up of three heads: the long head, the lateral head, and the medial head. Each head has a specific function and contributes to the overall strength and size of the tricep muscle.

To effectively train the tricep muscle, it is important to understand the anatomy of each head and how they work together. The long head is responsible for shoulder extension and contributes to overall arm size. The lateral head is responsible for elbow extension and contributes to overall arm strength. The medial head is responsible for elbow extension and contributes to overall arm definition.

The triceps brachii is a three-headed muscle that extends the elbow joint and straightens the arm. It is located in the back of the upper arm, and its three heads originate from different locations on the humerus (upper arm bone) and scapula (shoulder blade).

The long head of the triceps brachii originates from the infraglenoid tubercle of the scapula. The lateral head originates from the posterior aspect of the humerus, superior to the radial groove. The medial head originates from the posterior aspect of the humerus, inferior to the radial groove.

The three heads of the triceps brachii converge to form a single tendon that inserts on the olecranon process of the ulna (forearm bone). When the triceps brachii contracts, it pulls on the olecranon process, extending the elbow joint and straightening the arm.

The triceps brachii is innervated by the radial nerve. The radial nerve is a large nerve that runs down the back of the arm. It provides motor innervation to the triceps brachii and other muscles in the back of the arm.

In conclusion, the tricep muscle is an important muscle in the upper body that contributes to overall strength, size, and definition. By incorporating these top 10 tricep workouts into your workout routine, you can effectively target each head of the tricep muscle and achieve your fitness goals. Remember to use proper form and technique, vary your workouts, and stay consistent for optimal results.

The Top 10 Tricep Workouts

When performing these exercises, it is important to use proper form and technique to avoid injury and maximize results. It is also important to vary your workouts and incorporate different exercises to prevent plateaus and keep your muscles guessing.

In addition to these exercises, it is important to maintain a balanced diet and get enough rest and recovery time to allow your muscles to grow and repair. Consistency is key when it comes to building muscle, so make sure to stick to a regular workout routine and stay motivated.

Chest Shoulder Tricep Workout

The chest, shoulders, and triceps are all connected by the humerus, the long bone of the upper arm. The chest muscles (pectoralis major and minor) attach to the humerus near the shoulder joint, and the triceps muscle attaches to the humerus near the elbow joint. The shoulders (deltoids) attach to the humerus at multiple points along its length.

When the chest muscles contract, they pull the humerus towards the chest. When the triceps muscle contracts, it pulls the humerus away from the elbow. When the deltoids contract, they move the humerus in a variety of directions, depending on which part of the deltoid is contracting.

In general, the chest muscles are responsible for pushing movements, such as the bench press. The triceps muscle is responsible for extending the elbow joint, such as in the triceps extension exercise. The deltoids are responsible for a variety of movements, including pushing, pulling, and overhead movements.

The chest, shoulders, and triceps are often trained together as a group. This is because they work together to perform many common exercises, such as the bench press, push-ups, and overhead press. Training these muscles together can help to improve strength, size, and balance in the upper body.

Here are some Workouts to Target the chest, shoulders, and triceps:

• Bench press: The bench press is a compound exercise that works the chest, shoulders, and triceps. To do a bench press, lie on a weight bench with your feet flat on the floor and your back flat against the bench. Hold a barbell in front of you with an overhand grip that is slightly wider than shoulder-width apart. Lower the bar to your chest and then press it back up to the starting position.
• Push-ups: Push-ups are a bodyweight exercise that works the chest, shoulders, and triceps. To do a push-up, start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Lower your body until your chest touches the ground and then push back up to the starting position.
• Overhead press: The overhead press is a compound exercise that works the shoulders and triceps. To do an overhead press, stand with your feet shoulder-width apart and hold a barbell in front of you with an overhand grip. Raise the bar overhead until it is directly over your head and then lower it back to the starting position.

By regularly performing these exercises, you can improve the strength, size, and balance of your chest, shoulders, and triceps. This can help you to perform everyday tasks more easily and improve your athletic performance.

Chest Shoulder Tricep Video Workout Guide:

Tricep Barbell Workout

A tricep barbell is a type of barbell that has a curved shape, which allows it to be held more comfortably in the hand when performing triceps exercises. It is often used for exercises such as triceps extensions and skull crushers.

There are a variety of exercises that can be done with a tricep barbell. Some of the most common include:

• Triceps extensions: This is a classic triceps exercise that can be done with a tricep barbell. To do a triceps extension, stand with your feet shoulder-width apart and hold the barbell in front of you with an overhand grip. Bend your elbows and lower the bar behind your head until your triceps are fully extended. Then, straighten your arms and raise the bar back to the starting position.
• Skull crushers: This is another classic triceps exercise that can be done with a tricep barbell. To do a skull crusher, lie on a weight bench with your feet flat on the floor and your knees bent. Hold the barbell in front of you with an overhand grip. Bend your elbows and lower the bar behind your head until it touches your forehead. Then, straighten your arms and raise the bar back to the starting position.
• Close-grip bench press: This is a compound exercise that works the triceps, chest, and shoulders. To do a close-grip bench press, lie on a weight bench with your feet flat on the floor and your knees bent. Hold the barbell in front of you with an underhand grip that is slightly narrower than shoulder-width apart. Lower the bar to your chest and then press it back up to the starting position.
• Overhead triceps extensions: This is a variation of the triceps extension that works the triceps from a different angle. To do an overhead triceps extension, stand with your feet shoulder-width apart and hold the barbell in front of you with an overhand grip. Raise the bar overhead until it is directly over your head. Then, bend your elbows and lower the bar behind your head until your triceps are fully extended. Then, straighten your arms and raise the bar back to the starting position.
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These are just a few of the many exercises that can be done with a tricep barbell. When choosing exercises, it is important to focus on exercises that target all three heads of the triceps. This will help to ensure that your triceps are getting a full workout.

It is also important to use proper form when performing any exercise with a tricep barbell. This will help to reduce the risk of injury. Be sure to keep your back straight and your elbows close to your sides throughout the exercise.

If you are new to working out, it is a good idea to start with a light weight and gradually increase the weight as you get stronger. You should also warm up before working out and cool down afterwards. This will help to prevent injuries.

By following these tips, you can safely and effectively use a tricep barbell to improve your triceps strength and size.

Here are some of the benefits of using a tricep barbell:

• Comfort: The curved shape of the tricep barbell makes it more comfortable to hold in the hand, which can help to reduce the risk of injury.
• Efficiency: The curved shape of the tricep barbell allows for a more natural range of motion, which can help to improve the effectiveness of the exercise.
• Variety: There are a variety of triceps exercises that can be performed with a tricep barbell, which can help to keep workouts interesting and prevent boredom.

If you are looking for a way to improve your triceps strength and size, using a tricep barbell is a great option.

Tricep Barbell Video Workout Resource:

JM Press

The JM Press is a triceps exercise that was created by Jim Wendler, the creator of the 5/3/1 training program. It is a variation of the close-grip bench press that uses a narrower grip and a more vertical path of movement.

To perform the JM Press, you will need a barbell and a weight bench. Lie on the bench with your feet flat on the floor and your knees bent. Hold the barbell in front of you with an underhand grip that is slightly narrower than shoulder-width apart. Lower the bar to your chest and then press it back up to the starting position.

The JM Press is a challenging exercise that can help to build strength and size in the triceps. It is a good addition to any triceps workout.

Here are some tips for performing the JM Press correctly:

• Use a narrow grip. The grip should be slightly narrower than shoulder-width apart. This will help to target the triceps more effectively.
• Keep your elbows close to your sides. This will help to protect your shoulders and ensure that the triceps are doing the majority of the work.
• Lower the bar to your chest. The bar should touch your chest, but do not let it bounce off your chest.
• Press the bar back up to the starting position. Press the bar back up to the starting position with force.

The JM Press can be performed for 3 sets of 8-12 repetitions. You can increase the weight as you get stronger.

Here are some variations of the JM Press:

• JM Press with dumbbells: This variation can be performed with dumbbells instead of a barbell. This can help to improve grip strength and balance.
• JM Press with chains: This variation can be performed by attaching chains to the ends of the barbell. This will increase the resistance as the bar moves through the range of motion.
• JM Press with bands: This variation can be performed by attaching bands to the ends of the barbell. This will increase the resistance at the bottom of the movement.

By following these tips, you can safely and effectively perform the JM Press to build strength and size in your triceps.

JM Press Tricep Workout Video Resource:

Tate Press

The Tate Press is a triceps isolation exercise that was created by former powerlifter Glenn Tate. It is a variation of the triceps extension that uses a narrow grip and a more vertical path of movement.

To perform the Tate Press, you will need a pair of dumbbells and a weight bench. Lie on the bench with your feet flat on the floor and your knees bent. Hold the dumbbells in front of you with an underhand grip that is slightly narrower than shoulder-width apart. Lower the dumbbells to your chest and then press them back up to the starting position.

The Tate Press is a challenging exercise that can help to build strength and size in the triceps. It is a good addition to any triceps workout.

Here are some tips for performing the Tate Press correctly:

• Use a narrow grip. The grip should be slightly narrower than shoulder-width apart. This will help to target the triceps more effectively.
• Keep your elbows close to your sides. This will help to protect your shoulders and ensure that the triceps are doing the majority of the work.
• Lower the dumbbells to your chest. The dumbbells should touch your chest, but do not let them bounce off your chest.
• Press the dumbbells back up to the starting position. Press the dumbbells back up to the starting position with force.

The Tate Press can be performed for 3 sets of 8-12 repetitions. You can increase the weight as you get stronger.

Here are some variations of the Tate Press:

• Tate Press with chains: This variation can be performed by attaching chains to the ends of the dumbbells. This will increase the resistance as the dumbbells move through the range of motion.
• Tate Press with bands: This variation can be performed by attaching bands to the ends of the dumbbells. This will increase the resistance at the bottom of the movement.

By following these tips, you can safely and effectively perform the Tate Press to build strength and size in your triceps.

Here are some of the benefits of doing the Tate Press:

• Improved triceps strength and size: The Tate Press is a great way to improve the strength and size of your triceps.
• Increased bench press performance: The Tate Press can help to increase your bench press performance by strengthening the triceps, which are a major contributor to the bench press.
• Reduced risk of injury: The Tate Press can help to reduce the risk of injury to the shoulders and elbows by isolating the triceps and preventing them from compensating for other muscle groups.

If you are looking for a way to improve your triceps strength, size, and bench press performance, the Tate Press is a great option.

Tate Press Tricep Workout Video Resource:

Larsen Press

Pin Press

A pin press is a bench press variation where the bar is set on safety pins at a predetermined point in the range of motion. This allows the lifter to focus on a specific part of the lift, such as the lockout or the bottom.

To perform a pin press, you will need a barbell, a weight bench, and safety pins. Set the safety pins at the desired height and lie on the bench with your feet flat on the floor and your knees bent. Hold the barbell in front of you with an overhand grip that is slightly wider than shoulder-width apart. Lower the bar to the safety pins and then press it back up to the starting position.

Here are some tips for performing a pin press correctly:

• Set the safety pins at the correct height. The safety pins should be set at a height that allows you to complete the desired range of motion without the bar touching your chest or your shoulders.
• Keep your back flat on the bench. This will help to protect your spine and ensure that you are using your chest and triceps correctly.
• Lower the bar to the safety pins. The bar should touch the safety pins, but do not let it bounce off the safety pins.
• Press the bar back up to the starting position. Press the bar back up to the starting position with force.

The pin press can be performed for 3 sets of 8-12 repetitions. You can increase the weight as you get stronger.

Pin Press Tricep Workout Video Guide

Floor Press

The floor press is a bench press variation where the lifter lies on the floor with their feet flat on the ground. This variation is often used by powerlifters and bodybuilders to improve their lockout strength and triceps development.

To perform the floor press, you will need a barbell and a weight bench. Lie on the floor with your feet flat on the ground and your knees bent. Hold the barbell in front of you with an overhand grip that is slightly wider than shoulder-width apart. Lower the bar to your chest and then press it back up to the starting position.

Here are some tips for performing a floor press correctly:

• Keep your back flat on the ground. This will help to protect your spine and ensure that you are using your chest and triceps correctly.
• Lower the bar to your chest. The bar should touch your chest, but do not let it bounce off your chest.
• Press the bar back up to the starting position. Press the bar back up to the starting position with force.

The floor press can be performed for 3 sets of 8-12 repetitions. You can increase the weight as you get stronger.

Here are some benefits of doing a floor press:

• Improved lockout strength: The floor press can help to improve your lockout strength, which is the ability to press the bar all the way up from the bottom.
• Improved triceps strength: The floor press can help to improve your triceps strength, which are the muscles that extend the elbow joint.
• Reduced risk of injury: The floor press can help to reduce the risk of injury to the shoulders and elbows by isolating the chest and triceps and preventing them from compensating for other muscle groups.

If you are looking for a way to improve your lockout strength, triceps strength, and reduce your risk of injury, the floor press is a great option.

Here are some of the differences between the floor press and the bench press:

• Range of motion: The floor press has a shorter range of motion than the bench press because the bar is not lowered to the chest. This can make the floor press easier than the bench press for some people.
• Muscle groups worked: The floor press works the chest, triceps, and shoulders. The bench press also works the front deltoids.
• Equipment needed: The floor press only requires a barbell and a weight bench. The bench press also requires a bench press rack.
• Safety: The floor press is considered to be a safer exercise than the bench press because there is no risk of the bar falling on you.

If you are looking for a challenging and effective way to improve your upper body strength, the floor press is a great option.

Floor Press Tricep Workout Video Guide

Tricep Pushdown Machine

A tricep pushdown machine is a piece of gym equipment that is used to isolate the triceps muscles. To use the machine, you will need to sit down and grasp the handles with an overhand grip. The handles will be attached to a cable that is connected to a weight stack. To perform the exercise, you will need to push down on the handles, extending your elbows. You should feel the triceps muscles working throughout the exercise.

The tricep pushdown machine is a great way to target the triceps muscles and build strength and size. It is a relatively safe exercise, but it is important to use proper form to avoid injury.

Here are some tips for using a tricep pushdown machine:

• Use a weight that is challenging but not too heavy. You should be able to complete 10-12 repetitions with good form.
• Keep your elbows close to your sides throughout the exercise. This will help to isolate the triceps muscles.
• Don’t let your shoulders raise up towards your ears. This can put stress on your shoulders and neck.
• Pause at the bottom of the movement and squeeze the triceps muscles before pushing back up.

If you are new to using a tricep pushdown machine, it is a good idea to start with a light weight and gradually increase the weight as you get stronger. You should also warm up before using the machine and cool down afterwards.

Tricep Pushdown Machine Tricep Workout Video:

Importance of Tricep Muscle Workouts in Preventing Injury

The triceps muscle is one of the most important muscles in the upper body. It is responsible for extending the elbow joint and stabilizing the shoulder joint. The triceps muscle is also involved in many daily activities such as pushing, pulling, and lifting. Therefore, it is essential to strengthen this muscle to prevent injury and improve overall upper body strength.

One of the main benefits of tricep workouts is injury prevention. The triceps muscle plays a crucial role in stabilizing the shoulder joint during overhead movements such as throwing a ball or lifting weights. Weak triceps can lead to shoulder instability, which can result in shoulder injuries such as rotator cuff tears or impingement syndrome. By strengthening the triceps muscle, you can improve shoulder stability and reduce the risk of injury.

Another benefit of tricep workouts is improved upper body strength. The triceps muscle is involved in many upper body exercises such as push-ups, bench press, and dips. By strengthening this muscle, you can improve your performance in these exercises and increase your overall upper body strength.

In conclusion, tricep workouts are essential for injury prevention and improving upper body strength. The top 10 tricep exercises include close-grip bench press, tricep dips, skull crushers, overhead tricep extension, tricep pushdown, diamond push-ups, cable kickbacks, close-grip push-ups, one-arm dumbbell extension, and bench dips. Incorporating these exercises into your workout routine can help you achieve your fitness goals and improve your overall health and well-being.

Tricep Workout Recovery

If you train your triceps hard, they can become sore and fatigued. Here are some tips on how to recover your triceps after a workout:

1. Stretch. Stretching your triceps after a workout can help to improve flexibility and range of motion. It can also help to reduce muscle soreness. Try holding each stretch for 30 seconds.
2. Get enough rest. Your muscles need time to repair and rebuild after a workout. Aim for 7-8 hours of sleep per night.
3. Eat a healthy diet. Your diet should provide your body with the nutrients it needs to recover from a workout. Make sure to eat plenty of protein, fruits, vegetables, and whole grains.
4. Ice. Applying ice to your triceps for 20 minutes at a time can help to reduce inflammation and pain.
5. Compression. Wearing a compression sleeve or bandage can help to reduce swelling and improve circulation.
6. Elevate. Elevating your arms above your heart can help to reduce swelling.

By following these tips, you can help your triceps recover quickly and get back to working out again.

Here are some additional tips for speeding up your triceps recovery:

• Use a foam roller. Foam rolling can help to break up muscle knots and improve circulation.
• Get a massage. A massage can help to relax tight muscles and reduce inflammation.
• Take a day off. If your triceps are really sore, give them a day to rest. Don’t try to push through the pain, as this could make the soreness worse.

With proper rest and recovery, your triceps will be back to full strength in no time.

Importance of Tricep Workouts for Athletes

While most athletic endeavors will benefit from tricep workouts, here are the sports that utilize the triceps muscles the most:

• Baseball: Baseball pitchers rely heavily on their triceps to generate power and velocity on their fastballs and breaking pitches.
• Football: Quarterbacks, wide receivers, and defensive linemen all use their triceps to throw, catch, and block passes.
• Volleyball: Volleyball players use their triceps to spike and block balls.
• Tennis: Tennis players use their triceps to serve and hit groundstrokes.
• Track and field: Shot putters, discus throwers, and javelin throwers all use their triceps to propel their implements.

In general, any sport that involves overhead movements or arm extension will require strong triceps. If you are looking to improve your performance in any of these sports, it is important to incorporate tricep exercises into your training routine.

Tricep Workouts and Nutrition

Nutrition is important for building tricep muscles because it provides the body with the nutrients it needs to repair and rebuild muscle tissue. Protein is the most important nutrient for building muscle, and it should make up about 15-20% of your daily calories. Good sources of protein include meat, poultry, fish, eggs, dairy products, and beans.

In addition to protein, you also need to consume enough carbohydrates and healthy fats to fuel your workouts and provide your body with energy. Carbohydrates should make up about 45-65% of your daily calories, and healthy fats should make up about 20-35% of your daily calories. Good sources of carbohydrates include whole grains, fruits, and vegetables. Good sources of healthy fats include avocados, nuts, and seeds.

It is also important to stay hydrated when you are trying to build muscle. Drink plenty of water throughout the day, especially before, during, and after your workouts.

If you are serious about building tricep muscles, it is a good idea to talk to a registered dietitian or certified personal trainer. They can help you create a personalized nutrition plan that will help you reach your goals.

Here are some specific foods that are good for building tricep muscles:

• Lean protein: Lean protein is essential for muscle growth. Good sources of lean protein include chicken, fish, tofu, and beans.
• Complex carbohydrates: Complex carbohydrates provide your body with energy and help to prevent muscle breakdown. Good sources of complex carbohydrates include whole grains, fruits, and vegetables.
• Healthy fats: Healthy fats help to keep your hormones balanced and your joints healthy. Good sources of healthy fats include avocados, nuts, and seeds.

Here are some tips for following a healthy diet for building tricep muscles:

• Eat plenty of protein: Aim for 1 gram of protein per pound of body weight each day.
• Eat complex carbohydrates: Complex carbohydrates should make up about 45-65% of your daily calories.
• Eat healthy fats: Healthy fats should make up about 20-35% of your daily calories.
• Stay hydrated: Drink plenty of water throughout the day, especially before, during, and after your workouts.
• Eat regular meals: Eat 3-5 meals per day to keep your metabolism revved up and your energy levels high.
• Avoid processed foods: Processed foods are often high in unhealthy fats, sugar, and calories.
• Eat plenty of fruits and vegetables: Fruits and vegetables are packed with vitamins, minerals, and antioxidants that are essential for muscle growth and repair.

By following these tips, you can help to build strong, defined triceps.

Conclusion

Conclusion: The top 10 tricep workouts include exercises such as tricep dips, close-grip bench press, skull crushers, tricep pushdowns, and overhead tricep extensions. These exercises target the triceps muscles and can help improve strength and muscle definition in the arms. It is important to vary your workouts and incorporate different exercises to prevent plateauing and continue seeing progress.

Arm day should target the bicep muscle as well… check out these bicep arm workouts.

Looking to read more about muscle specific workout instruction? famous celebrity workout routines? workout science? We have you covered with our Ultimate Workout Guide… find more workout content here.