12 Effective Exercises from Vince Sant’s Arm Workout That Will Tone Your Triceps

When it comes to arm workouts, most people struggle to see results because they focus merely on their bicep muscles. They fail to realize that the triceps play just as important a role, sometimes more, in sculpting the arms into shape. In fact, they make up 60-70% of your upper arms as per Vince Sant, a fitness influencer from the US who’s well-known for sharing tips and tricks from his vast knowledge about the field.

Vince’s YouTube channel ‘V Shred’ has inspired several viewers to switch to a healthier lifestyle; while others simply sign up for his good looks. We don’t blame them, because his shredded physique is truly a sight for sore eyes! His arm workout, specifically, was a highly requested video among subscribers and being an avid fitness educator, Vince obliged.

He compiled a list of the 12 effective tricep exercises that make his arms look as ripped as they do.

Vince Sant suggests doing a few of them at a time, so as to not exhaust the muscles. He also advises you to space them out with adequately long rest periods for optimum results.

AskMen India shares the 12 tricep exercises demonstrated by Vince in his video:

EZ bar skull crushers

This is a super effective exercise for building arm strength, especially the tricep muscles, which come into play every time you bend your elbows backwards. The weight of the EZ bar helps tone flabby arms. It also increases the stability and range of motion of the shoulder joints. Make sure you stretch your arms to their fullest extent for optimum results.

Follow these steps:

• Sit down on an elevated surface.
• Rest your back against an inclined plane.
• Raise your arms above your head.
• Hold an EZ bar in your hands.
• Keep your elbows in line with your shoulders.
• Bend your arms backwards.
• Straighten your arms to return to the starting position.
• Repeat in a slow and seamless motion.

Dumbbell kickbacks

Dumbbell kickbacks are great for your upper body physique as they target multiple muscle groups in your body. Primarily, they’re an amazing arm workout that exercises the tricep muscles and sculpts them into shape. They also increase the strength and stability of your shoulder joints, improve elbow flexibility and build core power as you lean forwards.

Follow these steps:

• Stand with your feet shoulder width apart.
• Bend your upper body forwards by 90 degrees.
• Place your right knee on an elevated surface in line with your hips.
• Place your right palm on the elevated surface in line with your shoulders.
• Hold a dumbbell in your left hands.
• Bend your left arm at 90 degrees.
• Straighten your left arm.
• Repeat in a slow and seamless motion.
• Switch sides and start over.

Cross body tricep extensions

Cross body tricep extensions are yet another arm-strengthening exercise, but the only difference is that they have to be done in the horizontal plane. Each time you bend your elbows inwards, while holding a dumbbell in your hands, you direct pressure onto the tricep muscles situated at the back of your upper arms and sculpt them into shape.

Follow these steps:

• Rest your back against an elevated surface.
• Keep your knees bent.
• Place your feet firmly on the floor.
• Raise your right arm in line with your shoulder.
• Bend your right arm sideways at 90 degrees.
• Straighten your right arm and return to the starting position.
• Repeat in a slow and seamless motion.
• Switch sides and start over.

Overhead dumbbell extensions

Overhead dumbbell extensions are a wonderful way to work on the strength, stability and flexibility of your arm muscles, especially your triceps because they require you to bend your elbows backwards while holding a heavy weight in your hands. The exercise is done in a sitting position while resting the back against a vertical support, so as to keep the shoulders stationary.

Follow these steps:

• Sit down on an elevated surface.
• Keep your back straight and shoulders relaxed.
• Raise your arms straight above your head.
• Hold a dumbbell in your hands.
• Bend your arms backwards at 90 degrees.
• Straighten your arms and return to the starting position.
• Repeat in a slow and seamless motion.

Single arm cable extensions

This is an isolation movement that targets the triceps of one arm at a time. It involves holding a cable machine handle while standing straight in the vertical plane. As you bend and straighten your arm in an alternate motion, you not only get rid of the flabby flesh in your upper arms, but also improve your shoulder stability and elbow mobility.

Follow these steps:

• Stand with your feet shoulder width apart.
• Keep your back straight and shoulders relaxed.
• Hold a cable machine cord in your right palm.
• Keep your arms straight by your side.
• Lift your right forearm up by 90 degrees.
• Straighten your right arm to return to the starting position.
• Repeat in a slow and seamless motion.
• Switch sides and start over.

Cable kickbacks

Since cable kickbacks require you to lean forwards with your upper body, they work on multiple muscle groups in your torso. They bolster your back muscles and give a boost to your overall core strength. As you bend and straighten your arms in an alternate motion, you tone your triceps and improve the flexibility of your elbow joints.

Follow these steps:

• Stand with your feet shoulder width apart.
• Keep your back straight and shoulders relaxed.
• Bend your upper body forwards by 90 degrees.
• Hold a cable machine cord in your right hand.
• Keep your right arm at 90 degrees facing downwards.
• Straighten your right arm at the back.
• Repeat in a slow and seamless motion.
• Switch sides and start over.

Rope cable extensions

Rope cable extensions require you to be in the vertical plane and pull a cable machine rope in a downward direction. As you bend and straighten your arms in an alternate motion, you not only get rid of flabby flesh, but also improve flexibility of your elbows and the stability of your shoulder muscles. Make sure you keep your back straight while doing this exercise.

Follow these steps:

• Stand with your feet shoulder width apart.
• Keep your back straight and shoulders relaxed.
• Hold a cable machine rope in your hands.
• Straighten your arms downwards.
• Lift your forearms up by 90 degrees.
• Repeat in a slow and seamless motion.

V-bar cable extensions

This exercise is almost the same as the rope cable extensions, except that you do them using a v-bar handle as opposed to ropes. Before starting off, you must position yourself in the vertical plane and keep your back perfectly erect. As you bend and straighten your arms in the downward direction, you work on the strength, stability and flexibility of your tricep muscles.

Follow these steps:

• Stand with your feet shoulder width apart.
• Keep your back straight and shoulders relaxed.
• Hold a cable machine v-bar in your hands.
• Straighten your arms downwards.
• Lift your forearms up by 90 degrees.
• Repeat in a slow and seamless motion.

V-bar overhead extensions

This is another variation of a v-bar exercise for your triceps which needs to be done in the vertical plane. Instead of bending and straightening your arms in the downward direction like the previous exercise, it involves raising your arms above your head and pulling the v-bar forwards. This puts a direct pressure on your tricep muscles and tones them in the process.

Follow these steps:

• Sit down on an elevated surface.
• Keep your back straight and shoulders relaxed.
• Place your feet firmly on the floor.
• Raise your arms above your head.
• Hold a cable machine v-bar in your hands.
• Straighten your arms and pull the v-bar diagonally forward.
• Repeat in a slow and seamless motion.

Overhead rope extensions

This exercise is almost the same as the v-bar overhead extension, except that it’s done using ropes. You start off by standing in the vertical plane and raising your arms above your head. Subsequently, you need to pull the cable machine ropes forward such that the pressure directly falls upon the tricep muscles situated at the back of your upper arms.

Follow these steps:

• Sit down on an elevated surface.
• Keep your back straight and shoulders relaxed.
• Place your feet firmly on the floor.
• Raise your arms above your head.
• Hold a cable machine rope in your hands.
• Straighten your arms and pull the rope diagonally forward.
• Repeat in a slow and seamless motion.

Close grip bench press

Bench presses typically target your bicep muscles, but Vince Sant recommends changing the grip of the barbell to make it a tricep exercise. Before starting off, position yourself in the horizontal plane and maintain a pronated grip of the weight in your hands. Bend your arms backwards and straighten them subsequently to increase arm strength and shoulder stability.

Follow these steps:

• Lie down on an elevated surface.
• Raise your arms straight in line with your shoulders.
• Hold a barbell in your hands with a pronated grip.
• Position your palms shoulder width apart.
• Bring the barbell close to your chest by bending your arms at 90 degrees.
• Straighten your arms and return to the starting position.
• Repeat in a slow and seamless motion.

Bench dips

Bench dips are an upper body exercise that specifically target your triceps against the weight of your body. They require you to place your arms shoulder width apart on an elevated surface and raise and lower yourself in an alternate motion using the muscles at the back of your upper arms. Bench dips are also wonderful for your shoulders, deltoids and traps.

Follow these steps:

• Position your palms shoulder width apart on an elevated surface behind you.
• Place your feet on another elevated surface in front of you.
• Keep your back and knees straight.
• Place a weighted object on your thighs to make it more challenging.
• Bend your arms and bring your body lower.
• Raise your body by straightening your arms.
• Repeat in a slow and seamless motion.

Tricep exercises are an important component of arm workouts and we recommend incorporating the ones from Vince Sant’s routine into your routine for effective results!

Cover artwork by Dhaval Punatar/AskMen India

You Might Also Dig: