One of the biggest benefits of dumbbell training is unilateral development. 4. A stability-based dumbbell triceps workout can serve as a systems check for your individual limb strength and coordination. The long-term benefits of dumbbell training come from an increased level of comfort and coordination controlling two individual implements can be hard at first. BarBend is the Official Media Partner of USA Weightlifting. Over head dumbbell triceps Workout /#viral /#trending /#video /#motivation /#shortsvideo /#shorts 2. Lower the bar while taking your elbows slightly back and stretch your triceps at the bottom. The basic tips for triceps training depend on your goals. When youre just starting out, a few basic exercises per workout are really all youll need to stimulate muscle growth, gain strength, and improve coordination. 4. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Targeted Muscles-triceps brachii ( long head). Triceps Brachii It's the only head that crosses over the shoulder joint, meaning that as you'll see, it can be preferentially targeted through exercise manipulation. Then, slowly lower back down. Underhand-Grip Bench Press: Use a lighter weight that allows you to have a narrower grip. The mind-muscle connection will be important going forward in this session. When you set up for this, position the dumbbells so you can hold your elbows against your sides as much as possible. Cable overhead extension is another popular isolation exercise in the gym. . Here's how to do a dumbbell crush press: Grab a pair of dumbbells and lie on a flat bench or lie. Use the triceps to move the dumbbell back up to the start position. Here are tricep workouts with dumbbells and other equipment, including bodyweight, that you can use to ensure you target all three heads of the muscle. This exercise will focus more on that long head of the triceps. Also, if you like to share your knowledge on this topic, then do share it with all of us in the comment section below. Everyone has a different level of flexibility so dont go too far down if you are not comfortable with it. Continue with Recommended Cookies, by Roshan S Pillai | Apr 2, 2022 | Isolation Exercises, Triceps, Photo Credits Muscular man photo created by karlyukav www.freepik.com. Second, you're also warming up your elbows in a safe way because you'll be going heavier in future exercises and you want those joints to be prepared. Both compound and isolation exercises together will help you in building solid and fuller-looking triceps. Note:Perform all exercises one arm at a time. This dumbbell exercise can be performed either in a sitting or standing position. To perform the movement slowly while feeling the right muscles. In 2013 Saeterbakken & Fimland conducted a similar comparison study between barbell and dumbbell shoulder press, they found that barbell shoulder press produced greater triceps muscle activity than dumbbell shoulder press. Targeted Muscles-triceps brachii (lateral head). Studies show that as a secondary muscle group, the triceps are responsible for supporting and stabilizing larger muscle groups during resistance training. Start the exercise by moving your left leg down without moving your elbow. Keep that in mind when planning your workouts for the week. You can isolate the long head perfectly with this exercise. Make sure you are performing exercises that specifically target the lateral head of the triceps, such as close-grip push-ups, tricep dips, and diamond push-ups. Keep things simple and let time do the work for you. Keep that upper arm locked into your side so you don't swing. You can do so many exercises with it. Maintain a well-rounded workout . Start in a standing position with a dumbbell in each hand and your arms overhead straight to the ceiling. document.getElementById("ak_js_1").setAttribute("value",(new Date()).getTime()); Designed by Elegant Themes | Powered by WordPress. Hold the rope with your hands near the knotted end and ensure your elbow is bent at 90 degrees and placed near the torso when you start with the exercise. Here you will grab one dumbbell with both hands. Dumbbell Tricep Kickback. 3. The hands should hold the weights, make sure that your upper arms are close to your torso . Extend your arms by squeezing your triceps up to the top of the movement. If you go heavy, you may end up swinging the weights without engaging the triceps. Sometimes you just want to get in and out. Youll want to strive to use no less than 65% of your one-repetition maximum or the greatest amount of weight you can use to perform an exercise with perfect form. One of the most obvious benefits of a dumbbell when compared to a barbell or even some calisthenics exercises is the fact that they accommodate your body type. 2. The different role of each head of the triceps brachii muscle in elbow extension. You can find that most of the workout programs will have isolation exercises in them. Targeted muscles lateral head of the tricep. So why is it so important? BarBend is an independent website. Do this on a decline bench. Fully extend the elbow at the end. Bring the bar back to the starting position and then repeat the movement. He is passionate about fitness and helping people to get in shape. Lie with your back on a bench set to a 45-degree incline, abs and glutes tight. Something else you may not know about the triceps muscle is that most people train them incorrectly. Calisthenics can be great for beginners and are often big points of personal pride. Now extend your arm with this dumbbell over your head. The dumbbell tricep press is a great arm workout to build strength, definition, and to prepare you for bigger lifts. But dont mess your form too much for the sake of lifting heavyweights. LYING DUMBBELL TRICEP EXTENSION Exercise Notes: With dumbbells in each hand, start by keeping your upper arms slightly angled backwards instead of straight above your head with elbow bent slightly. When you set up for this, position the dumbbells so you can hold your elbows against your sides as much as possible. 3. Choose 2 to 3 exercises for the triceps. Your elbow should be back slightly rather than pointing straight up as this will engage your triceps more. You can even make a decent argument that your triceps require dumbbell-specific training if you want to realize your muscle-growth potential. 2.8 Close grip bench press. If you have trouble feeling your triceps working on your left arm, start with that one. Stop until your triceps are fully stretched. Your tricep muscles need the right amount of resistance coming from three different angles. Stop at the bottom and then push the dumbbells up and back to the starting position. Now slowly bring the ropes back to the starting position and stretch your triceps at the end. So if you want to try something new, then consider this move. Take it back and behind the head and keep your elbows extended. Overhead Triceps Extension: You can use the single or double dumbbell method so long as you keep your elbows toward the ceiling. Keep your elbows up at a 90 angle. Hold a dumbbell in each hand. Stand with your feet together and a dumbbell in each hand. But many people limit their dumbbell triceps exercises to the dumbbell kickback. Basic pressing will build your strength, overhead work will hit specific areas for better growth, and a kickback can be a super-effective finisher for when fatigue really kicks in. Going with lighter weight lets you work one arm at a time. Push-ups are great for the triceps as well as the chest and shoulders. The unique hand position makes the neutral-grip dumbbell bench press one of the few dumbbell exercises to safely and efficiently train the triceps with heavy weight. (In-Depth Analysis), How Tight Should a Lifting Belt Be? Dumbbell kickback. 4. This exercise specifically targets the log head of triceps. Begin to raise the dumbbell straight up until your arms are fully extended. We and our partners use cookies to Store and/or access information on a device. Choosing a selection results in a full page refresh. Keep your arms parallel to the floor with your elbows flexed. 1. This is the TRX version of skull crushers. HOME WORKOUT TRICEPS WORKOUT YOU CAN DO ( 312) Each Move Do This 3 To 4 Time A Week PLEASE SUBCRIBE TO MY YOUTUBER CHANNEL FOLLOWER ONInstagram Https://www.. All these exercises discussed above should be added to your workout program according to your goals and fitness level. This will be your starting position. Dumbbells are difficult to work with, and can expose gaps in your physical prowess. Medial Head: The smallest of the three, the medial head of the triceps muscle begins at the back of the humerus and inserts into the elbow. drworkout.fitness is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Any extension based exercises should be modified to avoid placing too much stress across the joints. With your arms close to your sides and your knees slightly bent, lean forward at the waist.. Always keep your core tight and always keep your arms extended as you raise your arms out to the sides up to shoulder height. This is a cable exercise that will play a key role in muscle growth. This exercise is another good way to target the long head. The medial head of the triceps originates and inserts from the back side of the humerus (upper arm bone) to the olecranon process (point of the elbow). Dumbbell kickbacks are an isolation exercise that benefits from using lighter weights to complete higher rep ranges compared with compound lifts. Using an implement in each hand exposes any differences in strength, coordination, and allows you to balance your muscular development. 2. Start the exercise by moving your left leg down without moving your elbow. Push-Up: A classic chest exercise that will help you warm up and activate the triceps. Start by bending your elbows and hovering the barbell slightly above the rib cage. Stretch your arms overhead, keeping your elbows tucked toward your ears. Its always better to move your body in a full range of motion. How to do triceps brachii muscle exercises#tricepsworkout #tricepsbrachii #triceps Sitting upright, grab a dumbbell with both hands and lift with arms straight above the head. Use all of our products in conjunction with a well balanced diet and an intense bodybuilding or exercise program. Move the dumbbells up by bringing your hands up and extending your elbows fully at the top. Then lay down on the floor next to the barbell such that the other end of the bar is close to the chest. This is another different way to train your triceps! 8. This exercise gives about 74% muscle activation and is done using a rope extension on a cable machine. Here are the five best dumbbell triceps workouts. This can also be done as a barbell based exercise. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell with . This is a great isolation exercise for your triceps which you should add to your tricep workout. Push the barbell up and bring it back to the starting position. First, you need to do these slowly so you can feel the triceps working. So this is another great exercise similar to the cable overhead extension. You can do this exercise either by standing or sitting. Email us: info[at]barbend.com, https://www.youtube.com/watch?v=WLTU1j7Ur8M&t=1s, Dumbbell Bench Press Form, Muscles Worked, and Benefits (https://www.youtube.com/watch?v=WLTU1j7Ur8M&t=1s), different intensity and repetition ranges, https://www.youtube.com/watch?v=_1U9H_2luY8, What Most Lifters Get WRONG About Progressive Overload (https://www.youtube.com/watch?v=_1U9H_2luY8), https://www.youtube.com/watch?v=popGXI-qs98, How To Build Huge Triceps with Optimal Training Technique (https://www.youtube.com/watch?v=popGXI-qs98), Structuring your training around dumbbells, you can take your triceps training to the next level, 2023 Arnold Classic Wheelchair Division Results Harold Kelley Dominant, 2023 Arnold Strongman Classic Results and Live Update, Victoria Long Pulls 651 Pounds for New Elephant Bar Deadlift World Record, Kassandra Gillis Victorious at the 2023 Wellness International, Ariel Khadr Wins the 2023 Fitness International, The Best Creatine Supplements for Bulking, Mixing, and More, The Best Barbells For All-Around Training, Weightlifting, Powerlifting, Deadlifts, and More, Best Home Gyms For the Money, Bodybuilding, and More, Best Pre-Workout Supplements For Muscle Gain, Weight Loss, And More, Athletic Greens Review Price, Flavor and Nutrition Breakdown. Triceps Dumbbell Kickbacks: Keep your upper body straight throughout the movement. The different role of each head of the triceps brachii muscle in elbow extension. So these were some of the best tricep exercises you can do to isolate each part of the triceps. Pause at the top when your triceps are fully stretched and then use your tricep muscle to push yourself back to the starting position. The dumbbell tate press is an advanced tricep exercise that moves the muscle differently but still targets and builds the tricep muscle. This is another great exercise to be utilized as a finisher at the end of your workout and does a great job of targeting the lateral head. Some tricep exercises will allow you to use up to 85%, but an appropriate middle ground would be 75% of your 1RM. Lift the dumbbells and hold them with your elbows extended. Shoulder depressed, maintain an upright position as you lower yourself as far as you can safely. A Detailed Look. A good example workout would be: Overhead tricep extension (Reps 12, 10, 8, 8) Lying skull crushers (Reps 15, 12, 10, 10) Single arm kickbacks (Reps 12, 10, 8) 4. Your shoulder should not move up or come forward. Isolate the muscle. Try both and choose the best which suits you the most. Compound to Isolation: Another trick to ensuring maximum muscle hypertrophy is to begin your tricep workouts with a compound or multi-joint exercises such as the close-grip bench press or triceps dip. Dumbbell tricep exercises 1. Not only that, your increased stability has a direct impact on your ability to train effectively overall. 2.7 Side plank with triceps extension. How to do it: Grab one dumbbell in each hand and lie on your chest on a 45-60 degree incline bench with your face down. tricep isolation exercises 3. Now slowly bring your wrists back to the starting position and stretch your triceps at the end. For all of these exercises, you're going to want to select a weight that brings your muscles close to failure by the end of the set in order to see the best growth. Move your hand to the side and extend completely at the end. These products are not intended to diagnose, treat, cure or prevent any disease. Weight Used: Unlike a mass-centered triceps workout, a definition-focused workout will use less weight, but with more repetitions. Being your wrist behind the body while keeping your arms straight. Here are the best exercises that provide individual attention to the three heads of your triceps to improve. 2. Then slowly return back to the starting position while keeping your arms parallel to the floor. Once you are in position, take a deep breath, push the dumbbell heads together so they are touching. Now raise your left arm and place the other hand on the left elbow to keep your arms stable. Hold a dumbbell in left hand with left elbow out about 45 degrees from side. Keep your head and glutes on the bench. Stop when your elbows are flexed at a 90 angle. Bring your arms close to your body and keep them there. We prefer the dumbbell overhead triceps extensions to the lying one as it tends to put more tension on the triceps long head. This will engage your core and other stabilizer muscles which makes it perfect bodyweight exercise. Training harder and longer can turn out to be good but this tactic could only work to a certain extent after which your results might actually start to diminish. So if you are having any trouble or pain in the shoulder joints during the movement, then you can try some otheralternatives to tricep kickbacks. By positioning the elbow at a slight angle the exercise can help train the tricep area well. Here you can lift more weights and is good for building strength. Use left/right arrows to navigate the slideshow or swipe left/right if using a mobile device, Training Plan to Train All Three Triceps Heads, Tricep Workouts: Your Key to Impressive Arms, Here's why so many veterans and active servicemen choose bodybuilding as their sport, 5 Tasty Way To Eat More Eggs and Get More Protein, 5 Jumping Exercises to Improve Your Explosive Power, 5 Types Of Deadlifts For Different Body Types, 4 Rhomboid Exercises for a Thicker, Stronger Back, Build Massive Legs With These 3 Dumbbell Leg Workouts, How To Build Your Glute Muscles Tips from CrazyBulk athlete Nicole Toan. 3. This is an efficient isolation exercise that helps in improving the overall strength of the tricep muscle. Hold a barbell or an EZ bar and lay down on a bench. Also if you are a beginner, then do it with a limited range of motion. Grab each end of the cables and stand in between the cable machine. Let's take a look at the best exercises for each deltoid head. The medial head is the smallest and least visible of all the tricep heads but still warrants focused attention. Have a question or comment? Its easy to set up at home and will be as effective as cable tricep pushdown if done correctly. With your back facing the cable machine, step a few steps forward and stand at a split stance. After several compound sets, switch to isolation movements, selecting one exercise for each of the three heads (more on that below). This will prevent you from arching the lower back. Muscle growth can occur across many different intensity and repetition ranges. This exercise is difficult so you should try with a plain rod at first and then add plates according to your strength. You must make sure to completely extend your elbows to get the most out of exercise. It puts the tricep in constant tension. From the bottom position, push the dumbbells up with both your hands, extend the elbows at the top and then repeat the movement. Start by standing straight with your feet shoulder width apart. The best way to build strength is to increase the loads youre working with, drop the repetitions lower, and utilize longer rest periods. The best way to train your triceps is to strengthen them at every angle. OR STACK30 FOR 30% OFF STACKS These are the 10 best tricep exercises to strengthen the medial head and aid in the overall strength and size of your triceps. 3. This will be your starting position. 2. Our website and the domain name crazybulk.com is representative of products that may enhance blood levels of hormones in the body. Repeat this cadence for the rest of the set. 1. Strength is about moving as much weight as safely as possible. It helps in pressing a heavyweight without overloading the muscle. The overhead tricep extension works out the long head of the muscle the hardest. This story is a continuation of the training of the muscles of the chest and triceps. An example of data being processed may be a unique identifier stored in a cookie. Attach a pulley at the top of the cable machine and then hold each end of a rope. Hold a dumbbell in each hand so your palms are faced towards your feet. Just so you know, Dr Workout is reader-supported. 4. Targeted Muscles-triceps brachii (lateral and medial head). One such area of interest should be your triceps. Grab a dumbbell and stand with your feet hip-width apart. With your shoulders pinged back, start pushing the weights down and completely extend your elbows right at the bottom. Have a handle attached to a high-pulley cable and grasp it with your hands. Anterior Deltoid Training . Skull crusher is one of the best exercises for building strong and bigger triceps. Remember that you engage more core when you stand. Including bench presses, bicep curls, one arm swings, and more. Attach a TRX suspension at your home and stand straight with your arms extended while holding the TRX. This is a popular exercise with bodybuilders and powerlifters, who do this exercise to increase their strength and performance. 34 Best Bodyweight Exercises for Men. Best Dumbbell Tricep Workout. This is 1 rep. 2.2 Lying Triceps Kickback. Theyre a staple in almost every commercial gym, and their nearly-universal availability means there are plenty of benefits in store for you if you take the time to develop dumbbell mastery. This will also help strengthen the joints and the when done properly with hands situated closer, this exercise will help train the lateral head of your triceps. Barnett compared the triceps muscle activation between barbell bench press and shoulder press. Your one leg should be on the bench for support. When you press up, don't completely lock out your triceps. Building muscle requires a good amount of volume and intensity, especially for a multi-headed muscle group like the triceps. The triceps brachii, or triceps muscle for short, is found on the back of your upper arm. Begin with 4-5 heavy sets of your favorite tricep-dominant press: close-grip bench press, decline bench, dips, reverse-grip bench, or close-grip floor press. The advantage of doing it with dumbbells rather than a barbell is that you can lower the weights farther behind your head to get a deeper stretch. Put your head down and get close to failure and get out. Bring them back to the starting position and repeat. The difference between the medial and lateral head of the triceps is that one is positioned on the outside of the arm (lateral head) and the other towards the inside of the arm (medial head). Remember to breathe in on the way down and breath out on the way up. While that may sound like a deterrent, the benefits are just as potent. Come back to the same position and go up again. You can also do this exercise at home on the floor by keeping your knees folded. Single-arm dumbbell triceps extension Barbell overhead triceps extension In your workout: Do your extensions toward the second half of your workout, after heavier movements, for around 3 sets of 8-10 reps. Roshan Pillai is an ACSM Certified Personal Trainer with more than 6 years of experience in lifting weights and guiding people to get fit. If you found this blog helpful, then do share it with your friends or on social media so that more people can get the information. Bend your knees slightly and lean forward at the waist and make sure your elbows are positioned close to your sides. Exercise 1: Incline Dumbbell Tricep Kickbacks One of the best exercises that accomplishes targets the long head are incline dumbbell triceps kickback. This is the most common exercise you will find people doing in the gym. The 11 [] We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. If you would like to change your settings or withdraw consent at any time, the link to do so is in our privacy policy accessible from our home page.. Using as much external stability, bilateral movement, and moderate weights to get a lot done in a little bit of time. 2 Dumbbell Triceps Workout. The tempo of the lifting or concentric portion of the exercise should be as quickly as possible, but the lowering or eccentric portion should be slow. Now raise your left arm and place the other hand on the left elbow to keep your arms stable. It's a good idea to group it with another pushing muscle like chest or shoulders in your training schedule. Overhead dumbbell tricep extension 6. Swing your arms back and straighten them out just after they pass your body. Reverse grip might not be suitable for a beginner or a person who has just started working out. It begins at the humeral shaft and inserts into the elbow. 2. According to EMG study byBoehrens and Buskies this is the best long head activating exercise. When ready, extend the arms up and outward and slowly . Keep your arms as close to your head as possible without letting your elbows bow out throughout the exercise. Ensure your upper arms are placed rigid and bend your elbows slightly and bring the bar towards your forehead. Breathe in when you go down and breathe out when you go up. Push-Ups: Mass: 4 sets of 8 to 12 repetitions Definition: 3 sets of 12 to 20 repetitions, Close-Grip Bench Press: Mass: 3 x 8 12 Definition: 2 x 12 20, Rope Triceps Pushdown: Mass: 3 x 8 12 Definition: 2 x 12 20, Seated Dip Machine: Mass: 3 x 8 12 Definition: 2 x 12 20, Diamond Pushups: Mass: 1 x failure (do as many as you can) Definition: 1 x failure (do as many as you can), Bench Dip: Mass: 4 sets of 8 to 12 repetitions Definition: 3 sets of 12 to 20 repetitions, Dumbbell Floor Press: Mass: 3 x 8 12 Definition: 2 x 12 20, Skull Crusher: Mass: 3 x 8 12 Definition: 2 x 12 20, Triceps Dumbbell Kickbacks: Mass: 3 x 8 12 Definition: 2 x 12 20, Overhead Triceps Extension: Mass: 1 x failure (do as many as you can) Definition: 1 x failure (do as many as you can), Underhand Grip Bench Press: Mass: 4 sets of 8 to 12 repetitions Definition: 3 sets of 12 to 20 repetitions, Straight Bar Triceps Pushdown (Underhand Grip): Mass: 3 x 8 12 Definition: 2 x 12 20, One Arm Kettlebell Floor Press: Mass: 3 x 8 12 Definition: 2 x 12 20. Cable Lateral Raise Shoulder Exercise. Dumbbell Skull Crusher How to Do it: Lie on a flat bench with a pair of dumbbells locked out overhead with your palms facing each other. One Arm Kettlebell Floor Press: If you dont have a kettlebell, you can also use a dumbbell, resistance band, water bottle, soup can, or another household item that has weight to it. This means working them in a lengthened position, a mid-range position, and a shortened position. Still, the anterior deltoid is the agonist or prime mover as it's doing more of the work. Start moving your hands forward while keeping your straight. I've shared the various tricep lateral head dumbbell exercises in this article that will help you improve the overall strength, definition, and shape of your upper arms. Lateral Head: The second largest head of the triceps muscle is the lateral head. Rest right arm flat on floor. Hold the band from each hand and step a few steps forward and stand at a split stance. Press the space key then arrow keys to make a selection. Your forearms should be parallel to the floor. 1. There will be multiple muscles that will engage during the movement. 3. 1. 2. In this data EMG activity of triceps medial head, triceps lateral head and triceps long head are compared during cable pushdowns, skull crushers, shoulder width neck press, dumbbell kickbacks, overhead single arm dumbbell extension, incline bench dumbbell kickbacks and seated Ez bar triceps extensions, An interesting observation from this analysis is that Lying Ez bar Extension targets lateral head while Seated Ez Bar Extension give more emphasistowards long head.Related:German Volume TrainingBest Muscle Building Workout PlansHourglass Workout PlanGZCLP Spreadsheet. You can start with a two-hand tricep press and then advance to one-hand press. Rope Pushdown This exercise gives about 74% muscle activation and is done using a rope extension on a cable machine. Since it spans across a different position than the medial and lateral heads, a different arm orientation can help stress it more than the others. He found that the barbell bench press produced more triceps activation than shoulder press. The strength benefits of the barbell are hard to beat, but the movement patterns can be modified to suit dumbbells, too. Some tricep exercises you can perform at home are as follows: Bench Dip, Standard Push-Up, Diamond Push-Up, Dumbbell Triceps Extension, and more. A prime example of this is the difference switching from barbells to dumbbells can have on the skull crusher. If you feel a stretch, you're good to press. I have seen some people saying this is not a good exercise. 1. Bend the elbows and pull your body upward until your chin clears the chin-up bar. While both the regular push-up and the diamond push-up work your triceps, the . Take one dumbbell and hold it with both of your hands. You can do these while sitting on a bench or standingwhichever feels most comfortable. 2. Straighten your arms and push your body back up. 1. Isometric training and longterm . When you use ropes, you can rotate your arms and open your hands at the very end. 2. Required fields are marked *. In order to maximize growth, take advantage of both pressing and extension exercises. 3. Barbells are fantastic for pressing, but you might benefit from longer or deeper ranges of motion than a barbell would allow. 3. While . Dumbbells are a tool that age like fine wine. Manage Settings One of the big reasons for this is that when you only do compound exercises like dips, you cant focus and target one part of the muscle at a time. Lean slightly forward and keep your elbows closer to the waist. Now raise your left arm and place the other hand on the left elbow to keep your arms stable. How to do. Tate Press. Dumbbell tricep exercises are highly effective at targeting and strengthening the tricep muscle, which is located on the back of the upper arm. Dumbbell Push-up Push-ups are great for the triceps as well as the chest and shoulders. Lets break down the training fundamentals for both goals: The biggest difference between training for size compared to training for definition is the amount of weight you use and the tempo of the exercise. What you may not realize is that the tricep muscles make up two-thirds of the size of your arm, so it goes without saying this is where your focus should be. Dumbbell Exercises List for Triceps Dumbbell Lying Triceps extension Dumbbell Overhead Triceps extension Single-arm Overhead Triceps Extension Neutral Grip Dumbbell Bench press Dumbbell Triceps Kickback Dumbbell Floor press Close Grip Dumbbell Push-Ups Crush Grip Dumbbell Push-up These workouts work on each head and help you build defined triceps.

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