Table of Contents
Introduction:
Are you tired of the same old tricep exercises? Look no further! In this article, we will explore some creative and effective total gym tricep exercises that will help you sculpt and strengthen your arms like never before. These exercises are not only fun and exciting but also target your tricep muscles from various angles, giving you the results you desire. So, let’s dive in and discover the best total gym tricep exercises!
1. Tricep Dips:
Start by sitting on the edge of the gym bench or a sturdy chair, placing your hands shoulder-width apart. Slide your feet forward, keeping your knees bent. Slowly lower your body by bending your elbows, until your upper arms are parallel to the ground. Push yourself back up using your tricep muscles, and repeat for desired repetitions. This exercise targets your triceps and also engages your core muscles.
2. Close Grip Bench Press:
Lie down on the gym bench with your feet flat on the ground. Hold the barbell with a shoulder-width grip and lower it towards your chest, keeping your elbows close to your body. Push the barbell back up to the starting position, engaging your tricep muscles. This exercise not only works your triceps but also strengthens your chest and shoulders.
3. Tricep Kickbacks:
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Extend your arms straight back, squeezing your tricep muscles, and then return to the starting position. This exercise targets your triceps and also engages your upper back muscles.
4. Overhead Tricep Extension:
Stand with your feet hip-width apart, holding a dumbbell with both hands. Raise the dumbbell overhead, keeping your elbows close to your head. Slowly bend your elbows, lowering the dumbbell behind your head until your forearms are parallel to the ground. Extend your arms back up, engaging your tricep muscles. This exercise targets your triceps and also improves your shoulder stability.
5. Tricep Pushdowns:
Attach a straight bar or a rope to the high pulley of the cable machine. Stand facing the machine, with your feet shoulder-width apart. Hold the bar or rope with an overhand grip and push it down, extending your arms fully. Slowly return to the starting position, engaging your tricep muscles. This exercise targets your triceps and also helps improve your grip strength.
6. Diamond Push-Ups:
Start in a high plank position, placing your hands close together in a diamond shape, with your thumbs and index fingers touching. Lower your body towards the ground, keeping your elbows close to your body. Push yourself back up, engaging your tricep muscles. This exercise targets your triceps and also works your chest and shoulders.
7. Tricep Rope Extensions:
Attach a rope to the high pulley of the cable machine. Stand facing away from the machine, with your feet shoulder-width apart. Hold the rope with an overhand grip and extend your arms straight down. Slowly bend your elbows, bringing your hands towards your forehead. Extend your arms back down, engaging your tricep muscles. This exercise targets your triceps and also improves your grip strength.
8. Tricep Pull-Overs:
Lie down on the gym bench with your feet flat on the ground. Hold a dumbbell with both hands, extending your arms straight overhead. Slowly lower the dumbbell behind your head, keeping your elbows slightly bent. Raise the dumbbell back up, engaging your tricep muscles. This exercise targets your triceps and also works your chest and upper back muscles.
9. Tricep Hammer Curls:
Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing your body. Bend your elbows, bringing the dumbbells towards your shoulders. Slowly extend your arms back down, engaging your tricep muscles. This exercise targets your triceps and also works your biceps and forearms.
10. Tricep Bench Press:
Lie down on the gym bench with your feet flat on the ground. Hold the dumbbells with an overhand grip, palms facing forward. Lower the dumbbells towards your chest, keeping your elbows close to your body. Push the dumbbells back up to the starting position, engaging your tricep muscles. This exercise targets your triceps and also strengthens your chest and shoulders.
Conclusion:
Now that you have discovered these creative total gym tricep exercises, it’s time to add them to your workout routine. Remember to start with lighter weights and gradually increase the intensity as you build strength. With consistency and proper form, you will soon notice sculpted and strong triceps that will make heads turn. So, get ready to rock those sleeveless outfits and show off your toned arms!
