The Best Tricep Exercises for Muscle Tone

I recommend a unique approach to gaining muscle tone. I believe that the key to toning your muscles is to actually lift heavy for low reps, for at least part of your workout. So if you were to ask me what the best triceps exercises are to build muscle tone, it would be exercises that allow people to use heavy weight.

Here is a List of What I Consider to Be the Best Triceps Exercises

1) Close Grip Bench Press
2) Weighted Dips
3) Lying Triceps Extensions
4) Overhead Dumbbell Extensions
5) Standing Cable Triceps Extensions
6) Dumbbell Kick-backs

The first 3 exercises allow you to use heavy weights. To be honest, I think you could get great tricep development from just these 3 lifts alone, but I threw in 3 isolation exercises to finish the triceps off.

Here is How I Would Setup a Good Triceps Workout

First of all…start your workout with either close grip bench presses or weighted dips (whatever exercise you chose you are going to begin your triceps workout with that lift from now on). You are going to do 5 sets of 5 reps. Your first 2 sets are going to be light, your last 3 sets are going to be the most weight you can do for 5 reps. This is really going to build "muscle density" and give you that deep muscle tone.

For the second exercise, I recommend either lying triceps extensions with a barbell -or- overhead dumbbell extensions. These lifts allow you to use a medium to heavy weight. Chose a weight that allows you to do 8 reps. You are going to do 3-4 sets of 8 reps. This is going to help fill out the triceps a bit and add a little size.

For the third exercise, you are going to chose either the standing cable triceps extension or dumbbell kickback. You are going to go as light and as strict as possible. No need to go heavy at all…you already have done your heavy sets. Pick a weight you can do 12 reps with and crank out 3 sets of 10-12 reps. This is going to increase the mind-to-muscle link, so you will be able to contract the muscle harder in the heavier lifts.

True Muscle Tone<----A Post Which Explains Why Heavy Weights Increase Muscle Tone.

Note: I really think the key to getting great muscle tone in your triceps is that first lift that you chose. Your goal is to get stronger in that lift. The other two exercises are to really support that first lift…basically they will help you improve your performance of that first exercise.