About the Triceps
Performing tricep exercises is beneficial for both functional strength and physical appearance. Tricep muscles consist of three muscle heads- lateral, long, and medial- and take up almost two-thirds of your arm’s total muscle mass[1]. Therefore, tricep workouts are important for practical strength in terms of lifting, pushing, and bracing, as well as stabilizing the shoulder. Tricep workouts also play a huge part in helping your arms appear more muscular and toned. Here is an effective 30 minute tricep workout using only dumbbells and body weight.
30 Minute Tricep Workout with Dumbbells
Perform each exercise for 12 repetitions and 3 sets, or implement them into your own workout routine:
Tricep Exercise Explanations
Standing Tricep Extension
While standing with your back straight, hold one dumbbell with both hands palm up at the top of the dumbbell over your head. Lower it just behind your head until your elbows are at about a 90 degree angle, then push it back up and repeat.
Skull Crushers
Lie flat on your back on a bench or the floor while holding a dumbbell straight above your chest in each hand with both hands palm up at the top of the dumbbell. Slowly lower the weight until the dumbbell is almost at the top of your forehead, then push the weight back up and repeat.
Bent Over Tricep Dumbbell Kickbacks
To get to the starting position while standing, slightly bend your knees and lean forward while hinging at the hips and keeping your back straight. Hold a dumbbell in each hand while keeping elbows parallel to your torso. Then push the dumbbells behind you by straightening your elbows. Lower the triceps back to the starting position and repeat. Perform with both arms or one at a time.
Close Grip Pushups
Start by laying on your stomach on the ground. Position your hands on the ground under your shoulders. While keeping your body straight, push off the ground until your arms are fully extended, slowly lower yourself back down until your chest is a couple inches off the ground and repeat. This exercise can be modified by placing knees on the ground or completely touching the ground between reps.
Dips
Find parallel bars, or an elevated surface like a bench, a couch, a chair, etc. If you don’t have that equipment available, you can still get a good exercise from the floor. Assuming you use a bench, sit on the edge with your feet on the floor and your palms behind you on the bench and fingers facing your body. Extend your legs completely for the most difficulty or keep them bent for the modified tricep exercise, and lower yourself with your elbows tucked until your elbows are at a 90 degree angle. Push yourself back up and repeat.
Review
Triceps are responsible for the majority of your arms’ muscle mass. These muscles are important for both functional strength and appearance. This 30 minute dumbbell tricep workout consists of 5 exercises- standing tricep extensions, skull crushers, bent over tricep dumbbell kickbacks, close grip pushups and dips. Perform 12 reps for 3 sets or implement into your own workout routine to get your triceps bigger and stronger.
Reference
Hussain, J., Sundaraj, K., Subramaniam, I. D., & Lam, C. K. (2020). Muscle Fatigue in the Three Heads of Triceps Brachii During Intensity and Speed Variations of Triceps Push-Down Exercise. Frontiers in physiology, 11, 112. https://doi.org/10.3389/fphys.2020.00112