Health with Exercise

Achieve Optimal Health with Exercise, Fitness, and advantages & disadvantages

  1. Home
  2. /
  3. GYM
  4. /
  5. 5 Massive Workout of triceps.
Diamond push-ups.

5 Massive Workout of triceps.

The triceps is known as triceps brachii. It has 3 parts: The medial, lateral, and long head. And triceps is a large muscle on the back of the upper limbs. The important function of the triceps muscle is the extension of the elbow joint. The triceps constitutes about 60% of your upper arm mass.

But It has been observed that most people focus only on biceps exercises. Everyone wants to flex his Biceps that’s why people mainly focus only on the biceps muscle. So It is very important to have tricep muscles for the overall growth of our hands and for a good-looking physique. So today I would suggest you top 5 exercises for your triceps. Here we go;

And one shocking study published in the Journal of Science and Medicine in Sport that if you want to increase your small muscle size like the Biceps, and triceps so you should work on them before moving to large muscles like the chest, back, etc.

5 Massive Workout of triceps.
5 Massive Workout of triceps.

5 Massive Workout of triceps.

  1. Diamond push-ups.
  2. Triceps kickback.
  3. Cable Rope Tricep Pushdown.
  4. Overhead tricep extension.
  5. Dip.

Diamond push-ups.

Diamond push-ups.
Diamond push-ups.

Diamond push-ups are known as triangle push-ups. The diamond push-ups is a compound exercise. The diamond push-ups are one of the most beneficial exercise for your triceps as well as your upper body.

A study published by the American Council on Exercise found that diamond push-ups are the best triceps exercise and have the highest level of muscle activation (on the triceps).

Muscle Activation – Triceps, pectoralis major, anterior deltoid, quadriceps. Core, etc.

Benefits of Diamond push-ups.

  1. Help to build your upper body.
  2. Improve your posture and stability.
  3. Help to build your core muscle.

Triceps kickback.

Triceps kickback.
Triceps kickback.

The tricep kickback is an isolation exercise. The Triceps kickback is one of the most beneficial exercise for your triceps. And These exercises are done by martial artists also to improve their martial art Like punching and grappling strength. This exercise hit your lateral head of the triceps mainly.

In the study published by Boehren’s and Buskies, incline dumbbell triceps kickback achieved the highest long-head activation compared to other triceps exercises. (It’s a variation of triceps kickback).

Muscle Activation – triceps, rear deltoids, back, etc.

Benefits of Triceps kickback.

  1. Build your upper body strength.
  2. Build triceps strength. ( Help to pulling or lifting moments in daily activities).
  3. Improve flexibility.

Cable Rope Tricep Pushdown.

Tricep Pushdown.
Tricep Pushdown.

The Cable Rope Tricep Pushdown is an isolation exercise and one of the best exercises for your triceps muscle ( long head, lateral head, and medial head). And you can perform these exercises at home with a Resistance band. And the several different variations of these exercises are straight bar, EZ bar, and V bar etc.

Muscle Activation – triceps, Secondary muscles Latissimus dorsi, core, pectorals etc.

Benefits of Cable Rope Tricep Pushdown.

  1. Increase your triceps strength.
  2. Improve your quality of life.
  3. Improve posture.

overhead triceps extension.

overhead triceps extension.
overhead triceps extension.

Overhead triceps extension is an isolation exercise. Because it involves only elbow joint. And the overhead triceps extension is also known as dumbbell triceps extension. And one of the best exercise for your triceps.

And one study published in the European Journal of Sport Science, found that overhead triceps extension is the best exercise for Your muscle growth of triceps. And the study says that overhead triceps extension is the best exercise compare to Triceps Pushdown.

Muscle Activation – Triceps, forearms, lats, abs, obliques, pecs, and traps.

Benefits of overhead triceps extension.

  1. More muscle growth.
  2. Improve your wrist pain.
  3. Improve upper body flexibility.



A dip is an upper body strength exercise and dip is a compound exercise. This exercise is really beneficial for your triceps muscle (the long, lateral and medial head). And the narrow shoulder-width dips mainly trains your triceps, and a wide shoulder-width dips mainly trains your chest and other muscle.

Muscle Activation – Triceps, Pectorals, Deltoids, RHOMBOIDS etc.

Benefits of dip.

  1. Train several Muscle.
  2. Increase flexibility.
  3. Prevent from injuries.

Leave a Reply

Your email address will not be published. Required fields are marked *