Best Exercise For Tricieps || MedOrGYM

Triceps Workout:

This workout consists of a combination of compound and isolation exercises to target your triceps effectively.

1. Close-Grip Bench Press:

Lie down on a bench and grip the barbell with your hands closer than shoulder-width apart.
Lower the barbell to your chest while keeping your elbows close to your body.
Push the barbell back up to the starting position, focusing on engaging your triceps.
2. Triceps Dips:

Use parallel bars or a sturdy chair for this exercise.
Place your hands on the bars or chair behind you, fingers pointing forward.
Lower your body by bending your elbows, keeping your back close to the bars.
Push yourself back up using your triceps.
3. Skull Crushers (Lying Triceps Extensions):

Lie on a bench and hold a barbell or dumbbells above your chest with your arms extended.
Bend your elbows to lower the weight towards your forehead while keeping your upper arms stationary.
Extend your arms to lift the weight back up.
4. Overhead Triceps Extension:

Stand or sit on a bench with a dumbbell or barbell held overhead with both hands.
Lower the weight behind your head by bending your elbows.
Extend your arms to lift the weight back up overhead.
5. Triceps Pushdowns:

Use a cable machine with a rope or bar attachment.
Stand facing the machine, gripping the attachment with your palms facing down.
Push the attachment down by straightening your arms, focusing on squeezing your triceps at the bottom of the movement.
6. Diamond Push-Ups:

Get into a push-up position, but bring your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
Perform push-ups while keeping your elbows close to your body, emphasizing your triceps.
7. Close-Grip Push-Ups:

Get into a standard push-up position, but place your hands closer together, slightly narrower than shoulder-width.
Perform push-ups while maintaining a tight core and engaging your triceps.
8. Bench Dips:

Sit on the edge of a bench or chair with your hands gripping the edge beside your hips.
Walk your feet forward and lower your body by bending your elbows.
Push yourself back up using your triceps.
9. Triceps Kickbacks:

Hold a dumbbell in one hand and bend at the waist, keeping your back straight.
Extend your arm behind you by straightening your elbow while keeping your upper arm stationary.
Slowly return to the starting position.
10. Resistance Band Triceps Extensions:

Attach a resistance band to a stable anchor and hold the other end with one or both hands.
Extend your arm(s) downward while keeping your upper arm(s) stationary.
Return to the starting position.
Remember to perform each exercise with proper form and control. Start with a weight that challenges you but allows you to complete the desired number of repetitions with good form. As you progress, you can increase the weight or the number of sets and repetitions. Rest for 1-2 minutes between sets.