6 Tricep Blaster Workouts (Unleash Your Arm Potential)

This dumbbell triceps exercise teaches you how to target your triceps.

Pick a slightly challenging weight that allows you to finish all sets with the correct form and without straining.

How to perform: 

1. Get a flat bench and place a dumbbell on the right-hand side at one end to prepare for the dumbbell tricep kickback.
2. Place yourself on the right side of the bench, your left knee, and your left hand on the bench.
3. Grab the weight with your right hand, using a neutral grip. Maintain a straight back and a forward gaze.
4. Tuck your right upper hand into your chest and bend your elbow to produce a 90-degree angle with the upper arm and forearm.
5. Lift the weight behind you using only your elbows until the arm is completely extended.
6. After a brief pause, drop the dumbbell back to its starting position.
7. Repeat for reps and with the other arm.

3. Incline Dumbbell Chest Press

You should use weights lighter than those used for barbell incline or flat dumbbell press.

If you're unsure what weight to start with, start small and gradually increase weight until you feel challenged.

Ensure to maintain your elbows tight.

How to perform: 

1. Lean back on a 45-degree bench and raise the weights to shoulder level, palms facing away from your body.
2. Breathe as you push up with both hands.
3. Lock your arms and compress your chest before gently returning to the starting position.
4. Repeat for reps.

The straight-arm pulldown focuses on the three heads of the triceps.

This triceps cable workout requires both muscles to work together to extend the arm, which is the primary movement.

How to perform: 

1. Begin by holding the cable handles from a pulldown cable machine's top pulley with both palms facing one another.
2. Bend forward 30 degrees at the waist, arms fully extended.
3. Pull the bar down by squeezing your lats while keeping your arms straight until the hands are level with your thighs.
4. Return to your starting posture while breathing in.
5. Repeat for reps.

Also Read: High-Volume Arm Workout

5. Bench Dips

Bench dips will strengthen all your tricep head muscles.

They're also easy to scale.

Bench dips are a flexible motion to add to your triceps routine workout program to release tension or take on a new challenge.

How to perform: 

1. Sit on the edge of a bench, arms outstretched and hands on the bench. Begin by keeping your feet level on the floor and your knees bent.
2. Both hands should be positioned on the bench with your palms facing outward, away from you.
3. Lift from the bench to drive the shoulder blades downward and induce scapular depression. To produce tension, squeeze the shoulder blades together.
4. Drop yourself to a comfortable depth with control.
5. Return to the starting position under control.
6. Repeat for reps.

You can perform skull crushers while carrying a dumbbell with both hands or if you wish to employ additional weight, you can hold two dumbbells, one per hand.

How to perform:

1. Sit on a bench with your hands near your thighs. (The same instructions apply whether you want to do a bench dip off a stair or other high surface.)
2. Move your feet out and stretch your legs, raising your bottom off the bench and keeping it with your arms extended.
3. Lower your torso as far as you can or until the arms make a 90-degree angle, hinging at the elbow.
4. Push up through the palms back to the starting position.
5. Repeat for the desired number of reps.

If you want to see benefits from your tough, effective triceps workout, you must eat well, get adequate sleep, and keep hydrated.

Protein is vital since it restores muscle tissue after a strenuous workout [4].

Eating enough carbs to power your triceps workout is also important. Complex carbohydrates store glycogen in our muscles, which is then used and broken down during strenuous training sessions to provide ample energy.

If you adopt a keto diet, fats will be your primary source of energy [5].

Since water makes up 79 percent of muscle tissue, stay hydrated, especially after a hard workout.

Sleep is also vital for the growth and recovery of the tricep muscles. In fact, during deep sleep, our bodies generate Human Growth Hormone (HGH), and the blood supply to muscles increases, kicking off the repair process [6].

Obtaining at least 7-9 hours of sleep every night is advisable.