Tricep exercises


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Tricep exercises

Here is a detailed list of tricep exercises you can perform with dumbbells, along with explanations for each:

  1. Dumbbell Tricep Extensions (Skull Crushers):
  • Lie on a bench with your feet flat on the ground and a dumbbell in each hand.
  • Extend your arms upward so that the dumbbells are directly above your shoulders.
  • Bend your elbows to lower the dumbbells towards your forehead while keeping your upper arms stationary.
  • Extend your arms to return to the starting position. This exercise targets the long head of the triceps.
  1. Dumbbell Tricep Kickbacks:
  • Stand with a dumbbell in each hand and your knees slightly bent.
  • Bend forward at the hips while keeping your back straight.
  • Extend your arms behind you while contracting your triceps. Keep your upper arms close to your body.
  • Return to the starting position. This exercise targets the triceps, particularly the lateral head.
  1. Dumbbell Tricep Dips:
  • Sit on the edge of a bench or a sturdy chair with your hands placed beside your hips, fingers pointing forward.
  • Extend your legs in front of you with your heels on the ground.
  • Lower your body by bending your elbows until your upper arms are parallel to the ground.
  • Push through your hands to return to the starting position. This exercise primarily targets the triceps.
  1. Dumbbell Tricep Kickback Pushups:
  • Start in a pushup position with a dumbbell in each hand.
  • Perform a pushup, keeping your elbows close to your body.
  • At the top of the pushup, perform a tricep kickback by extending your arms behind you.
  • Bend your elbows to return to the pushup position. This exercise combines chest and tricep work.
  1. Overhead Dumbbell Tricep Extension:
  • Sit or stand with a dumbbell in both hands, holding it overhead with your arms fully extended.
  • Bend your elbows to lower the dumbbell behind your head.
  • Extend your arms to lift the dumbbell back to the overhead position. This exercise targets the long head of the triceps.
  1. Dumbbell Tricep Press:
  • Lie on your back on a bench with a dumbbell in each hand.
  • Hold the dumbbells above your chest with your palms facing each other.
  • Bend your elbows to lower the dumbbells towards your chest, then extend your arms to the starting position. This exercise targets the triceps, particularly the lateral head.
  1. Single-Arm Dumbbell Tricep Extension:
  • Sit or stand with a dumbbell in one hand.
  • Raise the dumbbell overhead with your arm fully extended.
  • Bend your elbow to lower the dumbbell behind your head.
  • Extend your arm to return to the starting position. This exercise targets the triceps on one side at a time.
  1. Lying Dumbbell Tricep Raise:
  • Lie on your side on a bench with one dumbbell in the upper hand.
  • Extend your arm upward, perpendicular to your body.
  • Lower the dumbbell toward the ground and then lift it back to the starting position. This exercise isolates the triceps of the upper arm.

These tricep exercises with dumbbells provide a variety of ways to target and strengthen your triceps. Make sure to use proper form, control the movement, and choose an appropriate weight for your fitness level to avoid injury and maximize the effectiveness of these exercises.

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