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Ultimate Tricep workout

Ultimate Tricep Transformation: Effective Workouts for Stronger, Defined Arms

When you look at an overhead athlete, you go green with envy at their triceps.

Basketballers, volleyball players, baseball batters, cricket bowlers, and anyone who uses overhead arm motions during the game tend to have super-strong triceps.  

The Best Exercise For Triceps

Triceps play a significant role in stabilizing the antagonist’s muscles—they act like a brake on a violent throwing motion to bring precision to the athlete’s game.  

In this blog post, we will explore 5 essential exercises that target the triceps and recommend muscle-building supplements to ensure growth!

Close-Grip Bench Press: The King of Triceps Exercises

The Benefits of Close-Grip Bench Press

This compound exercise primarily targets the triceps while secondarily engaging the chest and shoulders. It helps build overall triceps strength, size, and power.

Recommended Supplements for Close-Grip Bench Press

To optimize your close-grip bench press sessions, consider incorporating the following supplements:

  • Whey protein: Consuming whey protein after your workouts provides essential amino acids for muscle repair and growth.
  • Creatine: Creatine supplementation can enhance strength and power output, allowing you to lift heavier weights during a close-grip bench press.

Triceps Dips: Targeting the Triceps Effectively

The Benefits of Triceps Dips

Triceps dips are a bodyweight exercise that effectively targets the triceps muscles. They also engage the chest and shoulders to a lesser extent, contributing to overall upper body strength.

Recommended Supplements for Triceps Dips

Consider the following supplements to support your triceps dip training:

  • Branched-chain amino acids (BCAAs): BCAAs can aid in muscle recovery and reduce muscle soreness post-workout.
  • Beta-alanine: Beta-alanine supplementation can delay muscle fatigue, allowing for more repetitions and intensity during triceps dips.

Skull Crushers: Building Defined Triceps

The Benefits of Skull Crushers

Skull crushers specifically target the triceps muscles, helping to build size and definition in the back of the arms. They are an isolation exercise that allows for a focused contraction of the triceps.

Recommended Supplements for Skull Crushers

To optimize your skull crusher workouts, consider incorporating the following supplements:

  • Citrulline malate: This supplement helps improve blood flow and nutrient delivery to the muscles, aiding in triceps muscle growth and recovery.
  • L-arginine: L-arginine is a precursor to nitric oxide production, promoting increased blood flow and muscle pump during skull crushers.

Triceps Pushdowns: Enhancing Triceps Development

The Benefits of Triceps Pushdowns

Triceps pushdowns isolate the triceps muscles, helping to develop strength and size in the back of the arms. They are an effective exercise for targeting the triceps and achieving a well-defined appearance.

Recommended Supplements for Triceps Pushdowns

Consider adding the following supplements to support your triceps pushdown training:

  • L-glutamine: L-glutamine aids in muscle recovery and reduces muscle soreness, allowing for more frequent and intense triceps pushdown sessions.
  • Fish oil: Fish oil provides omega-3 fatty acids, which possess anti-inflammatory properties and support joint health, benefiting triceps pushdown performance.

Diamond Push-Ups: Building Triceps with Bodyweight

The Benefits of Diamond Push-Ups

Diamond push-ups, also known as close-grip push-ups, and the best tricep workouts for bodyweight training, primarily target the triceps muscles. They are challenging bodyweight exercise that helps build triceps strength, size, and definition.

Recommended Supplements for Diamond Push-Ups

To enhance your diamond push-up workouts, consider incorporating the following supplements:

  • Collagen peptides: Collagen peptides can support tendon and ligament health, minimizing the risk of injuries during diamond push-ups. 
  • Vitamin C: Vitamin C is essential for collagen synthesis and can aid in the recovery and repair of muscles after intense diamond push-up sessions.


Follow these guidelines, but don’t forget to consult with your doctor. 

Building powerful triceps is essential for strong and well-defined arms. By incorporating exercises like close-grip bench presses, triceps dips, skull crushers, triceps pushdowns, and diamond push-ups into your training routine, you can effectively target the triceps muscles for optimal growth and development. 

Additionally, incorporating supplements such as whey protein, creatine, BCAAs, beta-alanine, collagen peptides, and fish oil can support muscle development, enhance recovery, and optimize your triceps workouts. Remember to consult with a healthcare professional or nutritionist before starting any new supplement regimen.

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Gympharmacy’s main goal is to provide its customers with material that has been peer-reviewed, is reliable, and trustworthy. However, the information provided here should not be used in place of professional medical advice. The material presented here is solely for educational purposes. This list may not include all possible adverse effects, medication interactions, cautions, or alerts. Please see your doctor with any questions you have about an illness or medication. We seek to supplement rather than replace the doctor-patient connection.