Best triceps exercises: 9 moves to turn heads at the beach
Discover the 9 best triceps exercises to sculpt beach-ready arms. Learn proper form, variations, and expert tips for maximum muscle growth and definition.
Quick Summary:
The 9 best triceps exercises for beach-ready arms are:
- Close-grip bench press
- Diamond push-ups
- Triceps dips
- Overhead triceps extension
- Skull crushers
- Cable pushdowns
- Triceps kickbacks
- Bench dips
- One-arm triceps extensions
Complete 3-4 sets of 8-12 repetitions for each exercise, 2-3 times a week to achieve the best results.
Introduction
Are you ready to turn heads at the beach with sculpted, powerful arms? Look no further! In this comprehensive guide, we’ll dive deep into the best triceps exercises that will help you achieve those eye-catching arms you’ve always dreamed of.
As a certified fitness trainer with over a decade of experience, I’ve helped countless clients transform their arms using these proven techniques. I’ve personally tested and refined these best triceps exercises to ensure you get the most bang for your buck.
9 best triceps exercises to impress at the beach
The best triceps exercises focus on engaging all three parts of the triceps muscle: the long head, lateral head, and medial head. By targeting each section efficiently, you’ll develop well-rounded, impressive arms that look successful from every angle. Let’s dive into the 9 best triceps exercises that will have you beach-ready in no time!
1. Close-Grip Bench Press
The close-grip bench press ranks as one of the most powerful and best triceps exercises for building overall triceps mass and strength.
How to perform:
- Lie on a flat bench with a barbell positioned above your chest.
- Hold the bar with your hands shoulder-width apart or slightly closer.
- Bring the bar down to your lower chest, ensuring your elbows stay close to your body.
- Press the bar back to the starting position, concentrating on activating your triceps.
Pro tip: I’ve found that maintaining a slight arch in your lower back helps engage your triceps more effectively while protecting your shoulders.
2. Diamond Push-ups
Diamond push-ups are a bodyweight exercise that’s incredibly effective for targeting the triceps.
How to perform:
1. Start in a push-up stance with your hands close together, creating a diamond shape with your thumbs and index fingers.
2. Lower your chest toward your hands, keeping your elbows tucked in close to your body.
3. Push yourself back up to the starting position, focusing on activating your triceps.
Variation: To make this exercise more challenging, I often recommend elevating your feet on a bench or stability ball.
3. Triceps Dips
Triceps dips are a classic exercise that’s stood the test of time for building impressive arms.
How to perform:
Place yourself between parallel bars with your arms extended and shoulders aligned above your hands. Bend your elbows to lower the weight behind your head.
1. Straighten your arms to return to the starting position, focusing on engaging your triceps.
2. Bend your elbows to lower your body, keeping them close to your sides.
3. Press yourself back up to the starting position, concentrating on activating your triceps.
Safety tip: I always remind my clients to avoid going too low, as this can put unnecessary stress on the shoulder joints.
4. Overhead Triceps Extension
Overhead triceps extension is one of the best triceps exercises for targeting the long head of the triceps.
How to perform:
- Stand or sit with a dumbbell held overhead with both hands.
- Lower the weight behind your head by bending your elbows.
- Extend your arms to return to the initial position, concentrating on activating your triceps.
Form check: I always emphasize the importance of keeping your upper arms close to your head throughout the movement to maximize triceps engagement.
5. Skull Crushers
Skull crushers also referred to as lying triceps extensions, are an outstanding exercise for targeting all three triceps heads.
How to perform:
- Lie on a bench with a barbell or EZ bar held above your chest with straight arms.
- Bend your elbows to lower the weight toward your forehead.
- Straighten your arms to return to the starting position, focusing on activating your triceps.
Safety first: I always remind my clients to use a controlled motion and avoid letting the weight touch their forehead.
6. Cable Pushdowns
Cable pushdowns are one of the best triceps exercises for constant tension throughout the movement.
How to perform:
- Position yourself in front of a cable machine with the straight bar attachment adjusted to shoulder level.
- Hold the bar with your palms facing downward and keep your elbows close to your sides.
- Push the bar down until your arms are completely extended, then slowly return to the starting position.
Pro tip: I’ve found that using a rope attachment instead of a straight bar can provide a greater range of motion and increased muscle activation.
7. Triceps Kickbacks
Triceps kickbacks are an excellent isolation exercise for targeting the lateral head of the triceps.
How to perform:
- Grasp a dumbbell in one hand and bend forward at the waist, using your other hand to support yourself.
- Keep your upper arm close to your body and parallel to the ground.
- Extend your arm backwards, focusing on engaging your triceps.
Mind-muscle connection: I always emphasize the importance of feeling the contraction in your triceps at the top of the movement.
8. Bench Dips
Bench dips are a successful bodyweight exercise for targeting the triceps, especially for beginners.
How to perform:
- Sit on a bench with your hands gripping the edge on either side of your hips.
- Slide your hips off the bench with your legs extended.
- Lower your body by bending your elbows, then push yourself back up to the starting position.
Progression: To make this exercise more challenging, I often suggest elevating your feet on another bench or adding weight to your lap.
9. One-arm Triceps Extensions
One-arm triceps extensions are great for addressing muscle imbalances and improving overall triceps development.
How to perform:
- Stand with a dumbbell held overhead in one hand.
- Bend your elbow to lower the weight behind your head.
- Straighten your arm to return to the starting position, concentrating on activating your triceps.
Balance tip: I always remind my clients to keep their core engaged to maintain stability throughout the movement.
Putting It All Together: Your Triceps Workout Plan
Now that we’ve covered the 9 best triceps exercises, let’s create a workout plan to help you achieve those head-turning arms:
- Perform triceps workouts 2-3 times per week, allowing at least one day of rest between sessions.
- Choose 3-4 exercises from the list for each workout, focusing on a mix of compound and isolation movements.
- Complete 3-4 sets of 8-12 reps for every exercise.
- Progressively increase the weight or resistance as you get stronger.
Here’s a sample workout plan to get you started:
Workout A:
- Close-grip bench press: Perform 4 sets of 8-10 reps.
- Triceps dips: 3 sets of 10-12 reps
- Overhead triceps extension: 3 sets of 10-12 reps
- Cable pushdowns: 3 sets of 12-15 reps
Workout B:
- Diamond push-ups: 3 sets of 10-12 reps
- Skull crushers: 4 sets of 8-10 reps
- Triceps kickbacks: 3 sets of 12-15 reps
- One-arm triceps extensions: 3 sets of 10-12 reps (each arm)
The best triceps exercises are most effective when combined with proper nutrition and recovery. Remember to fuel your body with adequate protein and carbohydrates to support muscle growth and recovery.
FAQs: Best triceps exercises
What triceps exercise is most effective?
Although all the listed exercises are effective, the close-grip bench press and triceps dips are frequently regarded as the most effective triceps exercises. These compound movements allow you to use heavier weights and engage multiple muscle groups, leading to greater overall triceps development.
How do you activate all 3 heads of triceps?
To activate all three heads of the triceps, it’s important to incorporate a variety of exercises that target different angles. The long head is best targeted with overhead movements like overhead triceps extensions. The lateral head is engaged in pushdown movements like cable pushdowns. The media head is engaged in many triceps exercises, but it is especially targeted during close-grip movements, such as the close-grip bench press.
Are 3 exercises for triceps good?
Yes, 3 exercises for triceps can be very effective when chosen wisely. I typically recommend selecting a compound movement (like close-grip bench press or dips), an overhead movement (like overhead triceps extensions), and a pushdown movement (like cable pushdowns) to ensure all heads of the triceps are targeted effectively.
How to build triceps muscle fast?
To build triceps muscle fast, focus on these key points:
- Progressive overload: Gradually increases weight or resistance over time.
- Proper form: Ensure you’re performing exercises correctly to maximize muscle engagement.
- Adequate volume: Aim for 10-14 total sets for triceps per week.
- Nutrition: Consume enough protein and calories to support muscle growth.
- Rest and recovery: Allow your triceps adequate time to recover between workouts.
Conclusion
Thank you for reading this comprehensive guide on the best triceps exercises to help you turn heads at the beach. By incorporating these 9 powerful moves into your workout routine, you’ll be well on your way to sculpting impressive, eye-catching arms.
Remember, consistency is key. Stick to your workout plan, focus on proper form, and don’t forget to fuel your body with the right nutrients. Before you know it, you’ll be showcasing your newly defined triceps with confidence!
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