The Ultimate Guide to Tricep Exercises with Weights

Building strong triceps is an essential part of any upper body workout routine. Whether your goal is to improve your pushing strength, enhance muscle mass, or simply tone your arms, the right tricep exercises with weights can transform your arm aesthetics. In this guide, we'll explore some of the most effective tricep exercises, including detailed instructions, tips for effectiveness, and a summary of comprehensive tricep workouts.

Best Tricep Exercises with Weights

1. Tricep Dips

Equipment: Parallel bars or a sturdy bench.

How to do it: Lower your body by bending your elbows until your upper arms are parallel to the ground, then push back up. This move primarily targets the triceps and is versatile enough for both advanced and beginner lifters.

2. Skull Crushers

Equipment: Barbell or dumbbells.

How to do it: Lie on a bench and hold weights above your chest. Lower them to your forehead by bending your elbows, then extend back to the starting position. This exercise helps improve shoulder mobility and targets the triceps effectively.

3. Overhead Tricep Extension

Equipment: Dumbbell or EZ curl bar.

How to do it: Stand or sit and hold the weight overhead with both hands. Lower it behind your head by bending your elbows, then extend back up. This move is great for developing overall triceps strength and size.

4. Close-Grip Bench Press

Equipment: Barbell.

How to do it: Lie on a bench and grip the barbell with hands closer than shoulder-width. Press it up while keeping your elbows tucked. This compound move not only targets the triceps but also works the chest and shoulders.

5. Tricep Pushdowns

Equipment: Cable machine with a rope or straight bar attachment.

How to do it: Stand facing the cable machine and grasp the attachment. Push down while keeping your elbows close to your body. This is a classic tricep exercise that provides a significant burn and helps in developing strong tricep muscles.

6. Dumbbell Kickbacks

Equipment: Dumbbells.

How to do it: Bend forward slightly with a dumbbell in each hand. Extend your arms back while keeping your elbows tight to your sides. This move focuses on the triceps and can be modified based on your fitness level.

7. Bench Dips

Equipment: Bench or sturdy chair.

How to do it: With your hands on the edge of the bench and feet on the ground, lower your body by bending your elbows, then push back up. This exercise is excellent for muscular endurance and tricep development.

Tips for Effectiveness

Form

Always prioritize maintaining proper form to prevent injury. Keep your body in a straight line, avoid arching your back, and keep your shoulders in a neutral position throughout the exercise.

Weight Selection

Choose a weight that allows you to complete your sets with effort but without compromising technique. Overloading the weight can lead to poor form and increased risk of injury.

Repetitions and Sets

Aim for 8-12 reps for hypertrophy muscle growth and 3-4 sets for each exercise. Consistency is key, and over time, you'll notice significant improvements in your tricep strength and size.

Effective Tricep Exercises for Intensity

If you're looking for exercises that provide the most burn to your triceps, consider these three highly effective moves:

1. Diamond Push-Ups

You can use a weight plate or weighted vest on your upper back for the weighted version. This move targets all three portions of the triceps and is excellent for improving overall arm strength.

2. Tricep Kickbacks

Hold a dumbbell in each hand and extend your arms back, keeping your elbows tight to your sides. This exercise is great for isolating the triceps and developing strong, defined muscles.

3. T- Dips

Perform T-dips by lowering your body between two parallel bars or a sturdy chair. This move challenges your triceps and shoulders, providing an intensive workout in one motion.

Based on current evidence from the University of Wisconsin-Lacrosse, these three moves proved to be the best activators of all three portions of the triceps muscle in one motion. They are best used as isolation exercises coupled with a compound move like the Close-Grip Bench Press.

Conclusion

Incorporating a variety of these exercises into your routine can help you develop well-rounded tricep strength and improve your overall arm aesthetics. Remember to start with form and gradually increase the difficulty of your workouts as you progress. With consistent effort and proper technique, you'll achieve your tricep goals and feel confident in your arm strength.