Tricep Toner
2025-02-19
This workout is designed to target and strengthen the tricep muscles, offering a balanced blend of compound and isolation exercises to enhance muscle definition and upper body strength. Whether you're at the gym or at home, this sequence efficiently engages the triceps to help improve muscle tone and endurance. Each exercise contributes uniquely to developing the triceps, ensuring comprehensive engagement and progress over time.
Close-Grip Bench Press
From Precision Nutrition
Close-Grip Bench Press is a compound exercise targeting the triceps, chest, and shoulders. By positioning the hands closer than shoulder-width on the barbell, this exercise places greater emphasis on the triceps. It is performed while lying on a flat bench with feet planted on the ground for stability. Ensure control over the bar throughout the movement to prevent undue stress on the wrists and elbows. This exercise boosts upper body strength and muscle definition.
Overhead Tricep Extension
The Overhead Tricep Extension is an exercise that targets the tricep muscles by extending the arms overhead while holding a weight. Begin by standing or sitting upright with feet shoulder-width apart, holding a dumbbell with both hands. Keep your elbows close to your head and fully extend your arms while contracting the triceps. Slowly lower the weight behind your head and repeat the movement for the desired number of repetitions.
Tricep Dips
From Weightplan
Tricep Dips are a bodyweight exercise that targets the triceps, shoulders, and chest muscles. This exercise requires a sturdy surface like a chair or bench to support your arms as you lower and raise your body. Sit on the edge of the surface, place your hands next to your hips, and walk your feet forward. Bend your elbows to lower your body, ensuring your back is close to the bench. Straighten your arms to return to the starting position.