A lot of my clients often struggle with excess fat on the underside of their arms, and building the triceps muscle can really be a tough job. However, with the appropriate set of exercises, it’s possible to turn those soft arms into firm, toned muscles. Strengthening your triceps doesn’t just make your arms look better; it also plays a crucial role in boosting your overall strength in the upper body. Here are the top 10 triceps exercises to shave off that unwanted arm fat and get your triceps in top shape.

By adding these top triceps exercises to your fitness regime, your upper body will become stronger and more defined. It’s important to focus on proper technique and gradually up the ante by increasing weights to really push your triceps as you advance. Make sure to seek advice from a fitness expert or medical professional before embarking on a new fitness journey.

Continue reading to discover the top 10 triceps exercises to battle arm fat. Plus, don’t miss out on our quick 5-Minute Workout To Eliminate Flabby Arms.

Tricep Dips

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Tricep dips are a dynamic exercise that engages the triceps, shoulders, and chest. This bodyweight movement targets the back of the arms, helping to tone and define the triceps.

Sit on the edge of a workout bench or couch with your hands gripping the sides, fingers pointing forward. Slide your hips off the bench, lower your body, then push back up. Perform three sets of 12 to 15 reps to target the triceps and improve arm strength.

Close-Grip Bench Press

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The close-grip bench press is a powerful compound movement that places a strong emphasis on the triceps. By bringing the hands closer together, this exercise maximally activates the triceps, contributing to increased muscle size and strength.

Lie on a flat bench, and grip the barbell with your hands shoulder-width apart. Lower the bar to your chest, and push it back up. Complete four sets of 10 to 12 reps to focus on the triceps and enhance overall upper-body power.

Overhead Tricep Extensions

illustration of overhead tricep extensionillustration of overhead tricep extension

Overhead tricep extensions isolate the triceps, targeting the long head of the muscle for improved definition. This exercise enhances arm flexibility while sculpting the triceps, making it an effective addition to your arm-strengthening routine.

Stand or sit, holding a dumbbell overhead with both hands. Lower the dumbbell behind your head, keeping elbows close to your ears. Aim for three sets of 12 to 15 reps to isolate the triceps and improve arm flexibility.

Tricep Kickbacks

woman bent over Triceps Kickbackswoman bent over Triceps Kickbacks

Tricep kickbacks are an isolation exercise that specifically targets the back of the arms. By extending the arms backward against resistance, this movement activates and tones the triceps.

Hold a dumbbell in each hand, hinge at the hips, and extend your arms backward. Squeeze your triceps at the top of the movement. Perform three sets of 15 to 20 reps to target the back of the arms effectively.

Diamond Pushups

woman doing diamond pushupswoman doing diamond pushups

Diamond pushups provide a challenging variation to traditional pushups, placing greater emphasis on the triceps and inner chest. This bodyweight exercise enhances tricep strength and overall chest definition.

Get into a pushup position with your hands close together to form a diamond shape. Lower your chest toward the diamond shape, and push back up. Complete three sets of 12 to 15 reps, engaging the triceps and chest muscles.

Rope Tricep Pushdowns

tricep rope extensions exercisetricep rope extensions exercise

Rope tricep pushdowns are a cable machine exercise that isolates the triceps effectively. The use of a rope attachment allows for a full range of motion, targeting both the lateral and medial heads of the triceps.

Attach a rope handle to a cable machine, grasp it with both hands, and push it down. Keep your elbows close to your body throughout the movement. Aim for four sets of 15 to 20 reps for an effective tricep isolation exercise.

Skull Crushers

Skull crushers target the long head of the triceps, providing a unique movement pattern for muscle engagement. This exercise enhances tricep definition and strength, contributing to a well-sculpted upper arm appearance.

Lie on a bench, holding an EZ curl bar with your hands shoulder-width apart. Lower the bar toward your forehead, then extend your arms back up. Perform three sets of 12 to 15 reps to target the triceps’ long head and enhance arm definition.

Tricep Rope Overhead Extension

cable rope extensioncable rope extension

The tricep rope overhead extension focuses on the long head of the triceps, promoting both strength and flexibility. The overhead movement effectively isolates the triceps, aiding in banishing flab and improving overall arm tone.

Attach a rope handle to a cable machine, and grasp it with both hands. Extend your arms overhead, then lower the rope behind your head. Complete three sets of 12 to 15 reps to emphasize the long head of the triceps.

Tricep Diamond Press

Sculpting the inner part of your arms, the tricep diamond press is a targeted exercise that engages the triceps for enhanced definition. By holding a dumbbell in a unique diamond grip, this exercise isolates the triceps, focusing on the often overlooked inner portion of the arms.

Lie on your back, holding a dumbbell with both hands, forming a diamond shape with your palms. Extend the dumbbell upward, keeping your arms straight. Lower the dumbbell toward your chest and press it back up. Perform three sets of 15 to 20 reps to engage the triceps and enhance the inner part of your arms for comprehensive development.

Reverse Grip Tricep Pushdowns

Reverse grip tricep pushdowns provide a unique twist to the traditional tricep pushdown, targeting the medial and lateral heads of the triceps. The supinated grip emphasizes different muscle fibers, contributing to a well-rounded tricep workout.

Use a straight bar attachment on a cable machine, and grip it with your palms facing up. Push the bar down, extending your arms fully. Perform four sets of 12 to 15 reps to target the triceps’ medial and lateral heads.

Frequently Asked Questions About Triceps Exercises for Arm Fat

1. What causes arm fat?

Arm fat can be caused by a combination of factors including genetics, overall body fat percentage, lack of physical activity, and dietary choices. While you cannot target fat loss in specific areas, losing overall body fat and toning your triceps can make your arms appear leaner.

2. Can you target arm fat with triceps exercises?

While specific exercises can strengthen and tone the triceps muscles, they do not directly burn fat from the arms alone. A comprehensive approach involving a calorie-controlled diet, full-body strength training, and cardiovascular exercise is more effective for reducing overall body fat, including in the arm area.

3. How often should I do triceps exercises?

To effectively tone your triceps and improve muscle strength, aim to incorporate triceps exercises into your routine 2-3 times per week. Allow at least 48 hours of rest between workouts for these muscles to recover and grow.

4. What are some effective triceps exercises for beginners?

  • Triceps Dips
  • Overhead Triceps Extension
  • Close-Grip Bench Press
  • Push-Ups (modifying to knee push-ups if needed)

5. Do I need equipment for triceps exercises?

No, you do not necessarily need gym equipment to work out your triceps. Many bodyweight exercises, like dips and push-ups, effectively target the triceps. However, using weights or resistance bands can add variety and intensity to your workouts.

6. How long does it take to see results from triceps exercises?

The time it takes to see results from triceps exercises varies depending on several factors, including your starting fitness level, workout intensity, and consistency, as well as your diet. Generally, you might start to notice increased muscle tone and strength within 4 to 8 weeks of regular, targeted exercise.

7. Can triceps exercises help tighten loose skin?

While triceps exercises can increase muscle tone and volume under the skin, they have limited impact on skin elasticity itself. Weight loss combined with muscle toning can improve the appearance of arm sagging, but significantly loose skin might not tighten solely through exercise.

8. Is it necessary to warm up before doing triceps exercises?

Yes, warming up before any strength training is crucial to prepare your muscles and reduce the risk of injury. A good warm-up can include light cardiovascular exercises and dynamic stretches focusing on the arms and upper body.

9. Are there any risks associated with triceps training?

Like any workout, improper form or overtraining the triceps can lead to injuries such as muscle strains or tendonitis. It’s important to learn the correct technique for each exercise and listen to your body, avoiding pushing through pain.

By incorporating these triceps exercises into your fitness routine and addressing these common concerns, you can work towards achieving stronger, leaner arms. Remember, consistency and a balanced approach to fitness and nutrition are key for reducing body fat and improving muscle tone.

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