July 23, 2024

Introduction

Are you tired of flabby arms and want to tone them up? Look no further! In this article, we will explore the incredible world of total gym exercises for triceps. These exercises are not only effective but also fun to do. So, grab your gym equipment and get ready to sculpt those arms to perfection!

Why Focus on Triceps?

Before we dive into the exercises, it’s essential to understand why triceps training is crucial. The triceps muscle makes up a significant portion of your arm and plays a vital role in arm extension and stability. By strengthening and toning your triceps, you not only enhance the appearance of your arms but also improve your overall upper body strength.

Exercise 1: Tricep Dips

Tricep dips are a classic exercise that can be easily performed on a total gym. Start by sitting on the edge of the gym bench or platform, with your hands gripping the edge behind you. Extend your legs out in front of you, and slowly lower your body down by bending your elbows. Once your upper arms are parallel to the floor, push yourself back up using your triceps. Aim for three sets of 12-15 reps.

Exercise 2: Tricep Pushdowns

Tricep pushdowns are another fantastic exercise that targets the triceps. Attach a straight bar or rope attachment to the cable pulley of your total gym. Stand facing the pulley, and grasp the bar with an overhand grip. Keep your elbows close to your sides and extend your arms down until they are fully extended. Slowly return to the starting position and repeat for three sets of 12-15 reps.

Exercise 3: Tricep Kickbacks

Tricep kickbacks are a great exercise to isolate and strengthen the triceps. Start by standing with your feet hip-width apart and holding a dumbbell in each hand. Bend your knees slightly and hinge forward from the hips, maintaining a flat back. Bring your elbows up to your sides and extend your forearms back, squeezing your triceps at the top. Do three sets of 12-15 reps for maximum results.

Exercise 4: Tricep Extensions

Tricep extensions are an effective exercise that can be performed on a total gym. Lie face up on the bench or platform, with your feet flat on the ground. Hold a dumbbell or barbell with both hands above your chest, keeping your elbows slightly bent. Slowly lower the weight behind your head, keeping your upper arms stationary. Extend your arms back to the starting position and repeat for three sets of 12-15 reps.

Exercise 5: Close Grip Bench Press

The close grip bench press is a compound exercise that primarily targets the triceps. Lie down on the bench or platform, grasping the barbell with a narrow grip. Lower the bar towards your chest, keeping your elbows tucked in close to your body. Push the bar back up to the starting position, fully extending your arms. Aim for three sets of 8-10 reps to challenge your triceps effectively.

Exercise 6: Diamond Push-Ups

Diamond push-ups are a bodyweight exercise that engages the triceps muscles. Start in a plank position, with your hands close together and forming a diamond shape with your index fingers and thumbs. Lower your body towards the ground, keeping your elbows tight to your sides. Push yourself back up to the starting position using your triceps. Perform three sets of 10-12 reps for optimal triceps activation.

Exercise 7: Overhead Tricep Press

The overhead tricep press is an excellent exercise for targeting the triceps. Stand with your feet hip-width apart, holding a dumbbell or kettlebell with both hands. Raise the weight overhead, fully extending your arms. Slowly lower the weight behind your head, keeping your upper arms stationary. Extend your arms back to the starting position and repeat for three sets of 12-15 reps.

Exercise 8: Tricep Rope Pull-Down

The tricep rope pull-down is a versatile exercise that can be performed on a total gym. Attach a rope attachment to the cable pulley and stand facing the pulley. Hold the rope with an overhand grip, and keep your elbows close to your sides. Pull the rope down towards your thighs, fully extending your arms. Return to the starting position and repeat for three sets of 12-15 reps.

Exercise 9: Tricep Hammer Curls

Tricep hammer curls are a variation of the traditional bicep curl that also engages the triceps muscles. Stand with your feet hip-width apart, holding a dumbbell in each hand. Keep your palms facing each other and your elbows close to your sides. Curl the dumbbells up towards your shoulders, squeezing your triceps at the top. Lower the weights back down and repeat for three sets of 12-15 reps.

Exercise 10: Bench Dips

Bench dips are a simple yet effective exercise that targets the triceps. Start by sitting on the edge of a bench or platform, with your hands gripping the edge behind you. Extend your legs out in front of you and slide your butt off the bench. Lower your body towards the ground by bending your elbows, and then push yourself back up using your triceps. Aim for three sets of 12-15 reps for maximum triceps activation.

Conclusion:

Now that you have a comprehensive list of total gym exercises for triceps, it’s time to incorporate them into your workout routine. Remember to start with lighter weights and gradually increase as your strength improves. Consistency and proper form are key to achieving the toned and sculpted arms you desire. So, get ready to say goodbye to flabby arms and hello to strong and defined triceps!