List of Tricep Workout Routines
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List of Tricep Workout Routines

There are aesthetic and athletic reasons for tricep workout routines. The intensity of the exercise will vary as to which purpose the regimen is addressing. Discuss your objectives with a trainer on tricep workout routines.

For Aesthetic and Athletic Functions

Many bodybuilders and powerlifters focus on tricep workout routines. This is because the triceps is an important muscle group in our arms. Developing these muscles will enable physical fitness enthusiasts not only to tone them into perfect shape. Specific exercises addressing this muscle group will also enable performing other exercises that will in turn tone other body parts.

Athletes in several sports outside of powerlifting and bodybuilding are likewise keen on sets exercises for the triceps. This muscle group consists of three bundles each originating from a different part of our torso and joins up at the elbow. In day-to-day activities the triceps are involved along with other muscle groups in simple tasks requiring fine movements like writing. In sports, these muscles can thus be employed in those movements that require precision such as shooting a basketball. Likewise, the triceps are key contributors to arm muscles that deliver high intensity force, a function that is critical in the martial arts like boxing.

The Workouts

There are several tricep exercises that are available, but “pushdowns”, ‘tricep extensions” and “dumbbell kickbacks” are among the bodybuilder’s preference for its muscle isolation feature. Bench press derived tricep exercises can target the tricep muscles, but will work in synchrony with the pectorals (chest muscles) and fail to isolate the effort and muscular development.

Dumbbell kickbacks can be done by first by placing one knee on a bench while your arm on the same side supports the body. With your body parallel to the bench and the floor, grasp the dumbbell with the free hand and position the upper arm parallel to the bench and the floor. Extend the arm to it will be in a straight line. Return to original position and do again. When done, proceed with the opposite arm.

Pushdown starts by facing the pulley with a cable attachment. Grasp the short bar with a cable attachment on a narrow overhand grip. Position your elbows on the side. Extend your arms downward and then return. Repeat until the set is done.

A Tricep extension starts by positioning the barbell over the head on an overhand grip. Only about two to three inches spaced between the two grips. Lower the forearm behind your head while the elbow remains overhead. Extend the forearm and return to original position. Lower again and then back.


Each of these exercises is performed in eight to twelve repetitions for each set. The number of repetitions will vary upon the physical fitness level of the trainees or their experience as bodybuilders or athletes. It is important, however, that these exercises are performed correctly with no jerking movements and with proper breathing techniques, the inhalation and exhalation timed perfectly on the effort that goes with each exercise. Timing between rest and recovery (60 to 90 seconds) each set is likewise essential to achieve progress from these tricep workout routines.

More repetitions should be added to a set in a training regimen. It is also important that each repetition should be focused and not half-hearted. For safety reasons, a trainee will need a spotter in performing most of these exercises, especially when doing free weights. In a close grip bench press, for example, there is a danger of the trainee being pinned down by the barbell. In this type of exercise, the trainee is lying on the bench and will lift the barbell above the chest, a precarious situation particularly when using heavier weights.


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Workout Routines