You want strong, toned arms (who doesn’t!). While most beginners who invest in dumbbells or visit the gym focus exclusively on the biceps, it’s often the triceps that give the shape. Without the triceps, the biceps don’t have the full shape, and the arm can often look as though something is missing. If you want full toning, you need the often-overlooked triceps. Here are some of the best dumbbell workouts for this muscle!
One-Arm Floor Press
As long as you have the floor and a dumbbell, you can do this exercise. You can buy dumbbells in Melbourne at a local shop, or order them online. Once you have the dumbbells, you can proceed with the recommended workouts we have provided here.
Now, lay down on the floor and put your feet flat with your knees bent. Grab a dumbbell and sit your elbow out to the side (about 45 degrees away from your body). Now, drive the dumbbell upwards above the chest. Do up to ten reps and then switch arms.
Push Up
Sorry, those trying to avoid the dreaded push-up aren’t in luck. Although it’s painful (and horrific, for some!), the simple push-up works the whole upper body, including the triceps. You’ll work the back, core, chest, triceps, biceps, and gluten.
One of the most important things with the push-up is your form, so don’t get this wrong. It’s better to only do six reps correctly than 20 reps with the wrong form. Take it slowly, perform measured movements, and put your knees on the ground if you need assistance.
Close-Grip Push-Up
You’re focusing mainly on the triceps with this workout, and you can target all three heads of the muscle by putting your hands closer together compared to the standard push-up. You might not need the dumbbells for these two exercises, but you’ll notice the difference in your triceps.
Triceps Kickback
This time, you’re going to bend at the knees and lean your upper body forward so that it’s at 45-degrees to the ground. Create a hinge with your arms (and make sure you have a dumbbell in each). With this, you’re almost in a skiing position. From here, you’re going to push your forearms back until your arm is straight. The dumbbells will add some resistance, and you should feel the burn right across the back of your arm.
Overhead Triceps Extension
As well as working the longest part of the triceps, you should also feel this one in your core. Stand with your feet shoulder-width apart, lift a heavier dumbbell than normal above and behind your head. At this point, you should be standing with your arms up straight with the dumbbell in both hands.
Once here, keep your upper arms steady while allowing the forearms to drop with the dumbbell. The weight should come behind the neck while your arm forms a 90-degree angle from the shoulder. Lift back up and repeat up to ten times. Since you’re using both triceps at once, test yourself with a heavier dumbbell (but always retain control).
Triceps Dip
Finally, before giving up and taking yourself off to the shower with shaky arms, you have one more exercise to complete. Lay both dumbbells on the floor and sit in front of them. Then, reach back and grip the dumbbells while still on the floor. Push off the ground and hover with your weight split between the feet in front and the hands on the dumbbell behind. Slowly lower your upper body through the arms and then push against the dumbbell back up.
Although this won’t come as a surprise, you’ll feel it all the way through your triceps, and this finishes your brilliant dumbbell triceps workout. Just watch over the weeks as your triceps grow and your arms gain more toning and shape!
