Building strong and well-defined triceps involves a combination of exercises that target the triceps brachii muscle. Here are some effective tricep exercises along with recommended rep ranges:
1. **Tricep Dips:**
– Tricep dips are a bodyweight exercise that targets the triceps.
– Reps: 3-4 sets of 8-10 reps for strength and 3 sets of 10-15 reps for muscle building.
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2. **Close-Grip Bench Press:**
– Close-grip bench presses work the triceps and chest.
– Reps: 3-4 sets of 6-8 reps for strength and 3 sets of 8-12 reps for muscle growth.
3. **Tricep Pushdowns (Cable Machine):**
– Tricep pushdowns with a rope or bar attachment effectively isolate the triceps.
– Reps: 3-4 sets of 8-10 reps for strength and 3 sets of 10-15 reps for hypertrophy.
4. **Skull Crushers (Lying Tricep Extensions):**
– Skull crushers are performed with a barbell or dumbbells and target the long head of the triceps.
– Reps: 3-4 sets of 6-8 reps for strength and 3 sets of 8-12 reps for muscle building.
5. **Tricep Kickbacks:**
– Tricep kickbacks are done with dumbbells and target the triceps’ lateral head.
– Reps: 3-4 sets of 10-12 reps for strength and 3 sets of 12-15 reps for hypertrophy.
6. **Overhead Tricep Extensions:**
– Overhead tricep extensions can be performed with a dumbbell, barbell, or an EZ bar.
– Reps: 3-4 sets of 8-10 reps for strength and 3 sets of 10-12 reps for muscle growth.
7. **Diamond Push-Ups:**
– Diamond push-ups are a variation of push-ups that place extra emphasis on the triceps.
– Reps: 3-4 sets of 8-10 reps for strength and 3 sets of 10-15 reps for hypertrophy.
8. **Tricep Rope Extensions (Cable Machine):**
– Tricep rope extensions are another cable machine exercise that targets the triceps.
– Reps: 3-4 sets of 8-10 reps for strength and 3 sets of 10-15 reps for muscle building.
9. **Close-Grip Push-Ups:**
– Close-grip push-ups, with your hands close together, work the triceps and chest.
– Reps: 3-4 sets of 8-10 reps for strength and 3 sets of 10-15 reps for hypertrophy.
10. **Tricep Bench Dips:**
– Tricep bench dips target the triceps and can be done using a bench or a stable surface.
– Reps: 3-4 sets of 8-10 reps for strength and 3 sets of 10-15 reps for muscle growth.
As with any exercise, proper form is crucial to prevent injury. Warm up before your workouts, and progressively increase the weight or intensity as you become stronger. The recommended rep ranges for strength and hypertrophy can vary depending on your goals, so choose a range that aligns with your objectives. Always consult with a fitness professional or trainer if you are new to these exercises or have any underlying health concerns.