When you want to work your arms, tricep exercises with dumbbells is a great way to challenge yourself. As the name triceps implies, located on the back of your arms, the triceps muscles start at your shoulders and end at your elbow and consist of three heads responsible for keeping your upper arms working the “long head” runs behind your arm and forms the part of the “horse shoe” closest to your body, the lateral head is the outer part of the muscle, forming the other part of the horseshoe; The middle head runs under the other two and is most noticeable near the elbow.
Whenever you press, pull, bend or straighten your arms, you use your triceps muscles. Strengthening your triceps muscles will not only make it easier for you to perform daily activities, and you will benefit from increased strength, flexibility and blood circulation.
Triceps muscle position means that as your triceps grow stronger you will also notice improvements in the strength and stability of your chest, back and shoulders.
Also, because the triceps muscles form two-thirds of your arms, the triceps is primarily responsible for adding large size to your arms. if your goal is big arms then it is best to emphasize the triceps.
How to do tricep exercises with dumbbells
When training your triceps, you will want to use triceps exercises that enable you to hit all the three heads of the triceps properly. By making sure you activate all three heads, you will get the most growth and improved symmetry over time. In this exercise, I will be showing you six best tricep exercises with dumbbells that will help you build mass in your triceps.
Six best tricep exercises you can do with dumbbells
The triceps kickback is one of the most basic exercises for triceps development, this exercise helps you learn how to target the triceps when performed correctly, forcing you to straighten your arm so it is parallel to the ground. Choose a weight that is a little challenging but that allows you to complete all the sets using the correct form and without swinging.
This exercise can be done with one arm at a time in a split position while standing or kneeling.
How to do the triceps kickback:
- Place your knee and hand on the bench and hold the dumbbell with your other hand, the palm facing your body, the upper arm parallel to your body.
- Push the dumbbell back by extending your elbow and letting it back slowly after a short pause.
- Keep your arm steady throughout this movement.
Close Grip Dumbbell Push-Ups
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If you want to build triceps strength and mass, close grip dumbbell push-ups are the perfect exercise for this. This exercise will hit all the triceps muscles equally.
By placing your hands on the dumbbells, unlike the ground, this enables better movement and elbow lift. A greater range of motion and elongation of the elbow will lead to better growth of the triceps over time.
Another reason why putting hands on dumbbells is a good idea to be safe, especially if you are constantly feeling pain in your wrists. The normal push position puts excessive force on your wrists, which are weak joints.
How to do the close grip dumbbell push ups:
- Get on all four feet with your hands directly under your shoulders or closer, placing your hands on a pair of dumbbells.
- Straighten your body and extend your feet backwards.
- Keep your body straight and your elbows tucked in, inhale as you place your chest in your hands.
- Exhale as you push your body back into the starting position.
Dumbbell Skull Crushers
Dumbbell Skull Crushers, also known as triceps extension, are an effective exercise for anyone trying to build triceps strength and size. The triceps is one of the most important muscles in the body.
If you also want to improve your upper body strength and size, dumbbell skull crushers are for you!
How To do the Dumbbell Skull Crushers:
- Lie on a flat bench with your feet firmly planted on the floor.
- Hold the dumbbells above your chest with the palms of your hands facing each other and tighten the core.
- With your elbows in a fixed position, hang your elbows slightly to bring the dumbbells down behind your ears. Take a deep breath.
- Contract with your triceps to extend your arms back straight to the top. Exhale.
- Repeat this movement with the desired number of reps.
Dumbbell Floor Press
Dumbbell floor pressing is a variation of the floor press and exercises used to strengthen the triceps and chest muscles.
Basically, a dumbbell floor press will target the triceps muscles. The limited range of motion effectively removes the chest out of the equation of the press.
Floor presses, in general, are very helpful for those who want to build strong triceps to help with with locking out more compound press variations. They can also help bodybuilders who are trying to add mass to their triceps.
How to do the floor presses:
- Start by sitting on the floor up straight with your legs straight and dumbbells level on the floor.
- Take each dumbbell and place it on top of your hip crease while maintaining a firm grip.
- Lie down slowly while holding the dumbbells close to your chest and bend your knees to 45 degrees and raise your feet up slightly.
- Press the dumbbells to full stretch by contracting your triceps and chest.
- To complete the exercise, simply lower the weight in a controlled manner until both elbows touch the floor and then press back the weights to the starting position.
- Repeat the desired number of repetitions.
Overhead Triceps extension
The overhead triceps extension targets the posterior part of your upper arm where your triceps brachii muscles are located. Also, strengthening the tendon will help you with functional strength, like pushing things away.
How to do overhead triceps extension:
- Stand on your feet hip-width apart. Hold the dumbbell in each hand or a single dumbbell behind your neck, elbows bent and pointing to the ceiling.
- Press the weights together to touch, then pull your elbows as close to your head as possible. This is the first position.
- Without moving your upper arms, straighten your elbows and extend the arms straight up.
- Keep your shoulders down, tighten your core and keep your arms as close to your head as possible.
- Pause for a moment, then slowly lower the weights back under your head. This is 1 repetition, continue for 40 seconds.
Close-Grip Dumbbell Press
Designed by Freepix
The close grip dumbbell press is different from the traditional bench press in that you do this variation with a narrower grip. This exercise is great for adding mass to the triceps muscles. Doing a close grip dumbbell press is a great way to add variety to the upper body.
Close grip is also helpful for those with shoulder injuries who are unable to do the traditional press. When the width of the grip is reduced it creates less shoulder abduction to limit the pressure placed on the joint of the shoulder.
How to do a close-grip dumbbell press:
- Lie on your back on the gym mat with your knees bent. Hold a dumbbell in each hand using a neutral grip (palms facing in) by your chest.
- Engage your core, squeeze your triceps and press the dumbbells straight up to the ceiling, pressing them together to lock at the top.
- Then, slowly lower them back under control. Repeat for desired number of reps.