Home Health Define your Triceps with these Exercises

Define your Triceps with these Exercises


The triceps are the muscles at the back of the arms, with the biceps in front of the arms. Both work hand in hand when doing movements that require arm work, such as reaching a high object, playing sports, and more. In the field of body building, the triceps are trained for aesthetics, which includes mass and definition. In line with this, the following are some triceps exercise one can perform.

Tricep Push-Down

The tricep push-down is one of the toning exercises for the triceps. As per Muscle Pro, the exercise is done by affixing a attachment in the top location on a cable machine. According to the publication, the attachment can be a rope, a single-hand grip, or a v-bar, as long as they keep the elbows close to the body. Then, the person grabs the bar and pushes it down toward the floor until contraction is felt on the triceps. A good practice is maintaining a wide range of motion by fulling extending the arms before returning the bar to the initial position. Also, the forearms should be go beyond parallel with the floor before doing the next repetition. The exercise is done for the planned number of repetitions.

Tricep Dips

Tricep definition can be achieved without plates and dumbbells with the tricep dips. According to Body Building, the only equipment needed are two flat benches or a dipping bar. The person sets himself in between the two benches or on the dipping bar and lowers himself until his arms are at 90 degrees. Then, he raises his body until the elbows lock. The exercise is done for the planned number of repetitions. In the version that uses the dipping bar, it is important not to lean forward, as doing so will shift the muscle engagement to the chest or pectoralis (also called pecs).

Tricep Skull Crushers

The skull crusher engage both the triceps and the shoulder complex. According to Fit Day, the person assumes a bridge position on the Swiss ball, with his elbows vertical, his arms extended at his head, and with the dumbbells in hand. Then, he tightens his core or abdominals while on the ball and extends from the elbows to push the weights up with his arms completely extended. After that, he returns the weights back towards the head. As per the publication, the person can use a spotter if the routine becomes uncomfortable, since safety is the ultimate priority.

Close-Grip Bench Press

The close-grip is another toning exercise for the triceps. According to Living Healthy, the person lies down on a flat bench and grabs the barbell with a close grip that is slightly less than shoulder width apart. Then, he lifts the bar from the rack and then holds it straight, similar to how he holds the bar in a traditional bench press. After that, he slowly lowers the bar until it mildly touches the middle part of the chest, or one to three inches above the chest. Once done, the person pushes the bar up to the initial position. The exercise is done for the planned number of repetitions. A good practice is to ensure that the elbows are kept close to the torso throughout the routine to effectively engage the triceps. Also, the bar should be even during the execution to prevent the plates from falling off; thus, it prevents injury.

Overall, the triceps contribute to overall upper body strength and appearance. Without strong triceps, the person’s arms would be weak, leading him to injury. Along with the aforementioned exercises, total triceps development is achieved with proper food intake and adequate rest.