The Ultimate Tricep Dumbbell Workout
When you think about doing a tricep dumbbell workout, you probably think about doing lots of kick-backs, lying extensions, and overhead extensions, right? Well what if I told you that those exercises are not your best options to sculpting your arms? What if I told you that you can get even more results without even using those exercises? That is the truth: you don't not need those exercises to sculpt your triceps.
In fact, an effective tricep dumbbell workout doesn't even include those exercises! The absolute best way to train your triceps is to use exercises that allow you to push the most weight.
This applies to men and women.
Whether you are looking to increase your arm measurements or you just want to tone up, you need to use big, compound exercises.
They will get your much better results in a shorter time than tricep isolation exercises.
Here is a brief list of some of the best tricep dumbbell exercises.
Not only will these exercises effectively train your triceps, but they will also work your chest, shoulders, and core.
This means you will not only work your triceps, but you will also sculpt your upper body and burn body fat.
Isolation exercises could never do that.
1) Dumbbell Chest Press You can perform this exercise on a flat bench or an incline bench.
Both variation are highly effective, so you should use them both.
To target your triceps to a greater extent, have your arms closer to your sides; your palms will be facing each other.
2) Dumbbell Floor Press This is a great exercise the most people don't use.
Just lay on your back on the floor and lower your arms (or arm if you do one arm at a time) until your tricep lightly touches the floor.
After a brief pause, press back up.
Once again, to target your triceps to a greater degree, have your arm closer to your sides.
3) Standing Dumbbell Overhead Press You can perform this one arm at a time or both at the same time.
Standing up will also cause you to work your core, so definitely choose this over the seated version.
4) Dumbbell Push Press This is an excellent exercise because it allows you to use more weight than with a traditional overhead press.
Those dumbbell exercises will sculpt your triceps far better than kick-backs, and in much less time.
Also, make sure you incorporate the following bodyweight exercises.
These are highly effective for training your triceps and upper body.
1) Push-up and all Variations To train your triceps to a greater degree, keep your hands closer together.
There are several push-up variations: close grip, spiderman, decline, explosive, hindu, walking, etc.
2) Parallel Bar Dips This exercise is probably the best for training your triceps, and your upper body all together.
To put more emphasis on your triceps, keep your body more upright.
Oh, and don't even think about substituting bench dips for this exercise.
There is no comparison and bench dips put too much stress on your shoulders.
3) Handstand Push-ups This is a very under-rated and rarely used upper body exercise, but it is very effective.
To perform this exercise get in a handstand position with your feet against a wall, slowly lower yourself until your head gently touches the ground and then press back up.
If this is too difficult, then place your feet on a bench and perform it that way.
That is a great intermediate version of this highly effective exercise.
In fact, an effective tricep dumbbell workout doesn't even include those exercises! The absolute best way to train your triceps is to use exercises that allow you to push the most weight.
This applies to men and women.
Whether you are looking to increase your arm measurements or you just want to tone up, you need to use big, compound exercises.
They will get your much better results in a shorter time than tricep isolation exercises.
Here is a brief list of some of the best tricep dumbbell exercises.
Not only will these exercises effectively train your triceps, but they will also work your chest, shoulders, and core.
This means you will not only work your triceps, but you will also sculpt your upper body and burn body fat.
Isolation exercises could never do that.
1) Dumbbell Chest Press You can perform this exercise on a flat bench or an incline bench.
Both variation are highly effective, so you should use them both.
To target your triceps to a greater extent, have your arms closer to your sides; your palms will be facing each other.
2) Dumbbell Floor Press This is a great exercise the most people don't use.
Just lay on your back on the floor and lower your arms (or arm if you do one arm at a time) until your tricep lightly touches the floor.
After a brief pause, press back up.
Once again, to target your triceps to a greater degree, have your arm closer to your sides.
3) Standing Dumbbell Overhead Press You can perform this one arm at a time or both at the same time.
Standing up will also cause you to work your core, so definitely choose this over the seated version.
4) Dumbbell Push Press This is an excellent exercise because it allows you to use more weight than with a traditional overhead press.
Those dumbbell exercises will sculpt your triceps far better than kick-backs, and in much less time.
Also, make sure you incorporate the following bodyweight exercises.
These are highly effective for training your triceps and upper body.
1) Push-up and all Variations To train your triceps to a greater degree, keep your hands closer together.
There are several push-up variations: close grip, spiderman, decline, explosive, hindu, walking, etc.
2) Parallel Bar Dips This exercise is probably the best for training your triceps, and your upper body all together.
To put more emphasis on your triceps, keep your body more upright.
Oh, and don't even think about substituting bench dips for this exercise.
There is no comparison and bench dips put too much stress on your shoulders.
3) Handstand Push-ups This is a very under-rated and rarely used upper body exercise, but it is very effective.
To perform this exercise get in a handstand position with your feet against a wall, slowly lower yourself until your head gently touches the ground and then press back up.
If this is too difficult, then place your feet on a bench and perform it that way.
That is a great intermediate version of this highly effective exercise.
