5 Best Triceps Workouts For Building Muscle in 2022

In our research, we found the following are the best workouts for your triceps. 

  • Diamond Pushups
  • Kickbacks
  • Dips
  • Overhead Triceps Extensions
  • Rope Pushdowns

Some points to be kept in mind while working on your triceps.

  • It is very important to warm up before starting the workout.
  • You should not use free weights if you are a beginner, rather stick to machines.
  • If you are focusing on the lateral head that is the largest part of your triceps then you should go for exercises where your arm stays by your sides. You may go for overhead grip. 

5 Best Triceps Exercise for Building Muscle in 2022

#1. Diamond Push-Ups

Diamond push-ups require a great amount of upper body strength. So, if you are a beginner then you should go easy on this workout and you may gradually increase the intensity. 

To perform this workout you would need a mat

  • Lie down on a mat with your stomach towards the floor. Position your hands on the mat right below your chest with fingers and thumbs of both hands making a diamond shape together. 
Diamond  PushUps
  • You should now straighten your legs to get into a plank position. or you can keep the knees on the floor for an easier version if you are a beginner.
  • Now bend your elbows and lower your body until your chin or chest touches the mat. At this point, you should make sure that your back is flat and your abs are engaged. 
  • If you are not able to touch the mat then try to go as low as you can but it is important to keep practicing so that over a period of time you are able to touch the floor. 
Diamond  PushUps
  • While touching the mat your elbows should stay by your side, they should stay in contact with your body.
  • Again go back to your starting position. You should keep your torso rigid while going back.
  • If you are a beginner you should start with one set of 8 reps and then go on increasing as per your capacity to reach the mark of 3 sets of 16 reps. 

 Common mistakes you should avoid

  • Avoid flaring your elbows too much out of your body. 
  • Do not place your hands in front of your shoulder. 
  • You should not go very fast while performing the diamond pushups. It will strain your elbow and will not give you the desired result.
  • Do not forget to keep your spine straight while performing this workout.

Bonus Tip

You can perform this workout by making a triangle instead of a Diamond with your fingers and Thumb if a Diamond seems to be difficult to you. 

#2. Kickbacks

Kickbacks use about 88% of muscles, proving to be the second-best tricep workout. In this workout, you have to use your shoulder to stabilize your upper arm while letting your forearm move. 

To perform this workout you would need a set of dumbbells or any weight.

  • You have to hold a dumbbell in each hand with your palms facing in words towards each other.
  • Bend your knees slightly and engage your core while maintaining a straight spine as you bend forward at the waist.
  • Bring your torso parallel to the floor and keep your upper arms close to your body. Keep your head in line with your spine and take your chin slightly in. 
  • Straighten your elbows while exhaling. 
  • You have to move your four arms during this movement while keeping your upper arm still.
  • Take a pause for a few seconds and then inhale while returning the weights to the original position.
  • You can start with 2 sets of 10 reps and go on to increase the number of sets and reps to 3 sets of 15 reps. 

Common mistakes you should avoid

  • While performing does work out you should not bend your back.
  • You should avoid raising your shoulders towards your ears.
  • Also, avoid using too much Momentum while performing this workout. 
  • Do not overextend your arm.
  • You should avoid looking into the mirror while performing this workout as it might strain your neck. 

Bonus Tip 

You can perform this workout with the help of a Pulley cable machine at the gym or your home if you have one.

Also Read: 7 best shoulder exercise with dumbbells

#3. Tricep Dips

The toughness of tricep dips depends on the position of your feet. You can extend your feet to increase the intensity of this workout. You should try to keep your hips close to the bench or chair or whatever you are using in order to avoid straining your shoulders.

To perform this workout you would need a chair or a bench.

  • Sit on the edge of the chair or the bench with your arms placed at shoulder distance on the chair or bench. 
  • You can keep your knees bent for an easier version or you can keep your legs stretched straight for the hardest version of this workout. 
  • Lift your body onto your hands While keeping your hips close to the chair or the bench. 
  • While bending your elbows, move your body downwards, and try to make a 90-degree angle.
  • You should keep your elbows pointing behind you, shoulders down, and keep your abs engaged. 
  • Go back to your original position and repeat the set.
  • You should start with 1 set of 8 reps and gradually increase it to 3 sets of 15 reps.

Common mistakes you should avoid 

  • While performing this workout you should not go too low. You should stop as soon as your elbow makes a 90-degree angle.
  • While going down you should not move your shoulders towards your ears.
  • You should keep in mind that you are not supposed to lock your elbows while going downwards. 
  • Avoid leaning forward as if you lean forward you will end up exercising for your chest rather than your triceps. 

Bonus Tip

To get the best benefit of this exercise you can perform this while keeping your legs stretched out. 

#4. Overhead Tricep Extensions

The overhead tricep extension workout uses as much as 76% of your muscles hence giving you desired results with the right technique. 

To perform this exercise you would need a dumbbell or a kettlebell. If you are planning to perform this workout while sitting then you may need a chair or a bench or even a ball along with the kettlebell or dumbbell.

  • Position your body in a standing or sitting posture with your back straight. 
Overhead Tricep Extensions
  • Hold the weight overhead in your hands,  If you are using the dumbbell hold the inside of the plate of the dumbbell with both your hands and if you are using the kettlebell hold the handle of the kettlebell with both hands.
  • Keeping your upper arm still, you should slowly bend your elbow and lower the weight behind your head. Try to go as low as you can.
Overhead Tricep Extensions
  • Keeping your trunk upright and engaging your core The weight in your hand should go in line with your spine. 
  • After you have reached the lowest point hold the position for 1 or 2 seconds and then get back to the original position. 
  • When you are back to the original position hold that position for a few seconds and then start over again. 
  • To start with you can perform 1 set of 8 reps and then increase it to 3 sets of 16 reps.

Common mistakes to take care of 

  • Keep your trunk tucked in while performing this workout.  it might be possible that you may feel like bending your trunk but it will only strain your shoulder and back rather than benefit your triceps.
  • Use moderate weight to perform this exercise otherwise, you might end up straining your hand or shoulder or even your back. 
  • You should not go very fast while performing this workout, rather keep your momentum slow so that you can focus on the workout properly.

Bonus point

You can perform this workout while sitting on a chair or a bench or even a gym ball can be used. 

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#5. Rope PushDown

The Rope pushdown is usually done on a cable machine with a rope attachment. This workout uses 74% of our muscle strength. 

To perform this workout you would need a cable machine.

  • To start with, Set the weight of the cable machine according to your needs.
  • Stand straight with your face towards the cable machine and hold the bar in front of you with an overhand grip.
Rope PushDown
  • Bring the bar of the cable machine to your chest level. 
  • Take your elbows to the sides while moving your feet a bit apart.
  • Now you have to pull the bar down till your elbows are fully extended but not straight. While pulling the bar down, bend your knees slightly.
Rope PushDown
  • You should not bend forward while pulling the bar down and also try to keep your back straight. 
  • Slowly return to the original position without banging the weights.
  • Start with 4 sets of 8 reps, then you may gradually increase.

Common mistakes you should avoid

  • You should not flare your elbows outwards.
  • Avoid using one side more than the other.  You should consciously use both sides with the same strength.
  • Do not keep your back stiff while performing this workout. Leaning a bit forward or slightly bending your knees will help in performing this workout.

Bonus point 

If you do not have a cable machine at your home or the gym then you may use resistance bands to do this workout. Just secure the center of the resistance band to a point and push down the handles to perform this workout. 

Final words

While you are doing a tricep workout, instead of doing all the workouts in one session choose a combination of workouts. If you are a beginner and you are performing the workout that needs weight then you should start with less weight approx 2.5 kg then you will gradually increase as per your convenience.

While performing any of the workouts if you feel inconvenience then stop immediately and try it once more but if the inconvenience persists then avoid doing that workout. It is also suggested to take a 60-second break between the two sessions.