Here are the 10 best tricepsexercises for arm fatto effectively target and banish the flab.
Remember to maintain proper form and gradually increase weights to challenge your triceps as you progress.
Always consult with a fitness professional or healthcare provider before starting a new exercise program.
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Keep reading to learn all about these 10 best triceps exercises for arm fat.
And when you’re finished, be sure to check outThe 5-Minute Workout To Banish Flabby Arms.
Tricep Dips
Tricep dips are a dynamic exercise that engages the triceps, shoulders, and chest.
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This bodyweight movement targets the back of the arms, helping to tone and define the triceps.
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.
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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.
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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.
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Aim for three sets of 12 to 15 reps to isolate the triceps and improve arm flexibility.
Tricep 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.
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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.
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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.
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Complete three sets of 12 to 15 reps, engaging the triceps and chest muscles.
Rope Tricep Pushdowns
Rope tricep pushdowns are a cable machine exercise that isolates the triceps effectively.
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.
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.
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.
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.
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.
