Golf Weight Lifting: Top Tricep Exercises For Golfers

There’s a common misconception that golfers don’t weight lift, but that is so wrong. Recently we’ve been golfers engage in weight lifting to strike the ball with more force. We’re going to take a look at the best tricep exercises for golfers.

Besides lifting for strength, we are mitigating injury as well. Think of it this way, the average golfer golfs around 1-2 few times a month. Including practice swings and actual game play, we are looking at least 85+ swings on the day. 

That is a ton of wear and tear on the body for one day. 

Actively exercising these muscles, will get you acclimated to the strenuous round of golf. 

Best Tricep Exercises for Golfers

1. Close Grip Bench Press

While the traditional bench is already a GOAT exercise, the close grip bench emphasizes your triceps to create additional power. Not only are we strengthening our arms, we are decreasing stress on our shoulders.

Equipment:

• Barbell
• Dumbbells

Instructions:

• Grasp the bar with a narrow arm position, slightly inside shoulder width apart with an overhand grip 
• Raise the bar over your chest
• Bring the bar down towards your rib cage
• Have your elbows closer to your side
• Push forward the bar to the starting position

2. Close Grip Pushup

Coming at you with another highly effective exercise to build strength and improve stability, elements for a strong golf swing. 

Equipment:

• None

Instructions:

• Begin in the pushup position 
• Tuck your elbows by your side
• Gradually move down until your chest touches the floor
• Ensure your elbows stay nice and tucked in
• Keep your core tight
• Move back to your initial position

3. Triceps Gravity Press

One of my top exercises is without a doubt, the gravity press. Ultimately, your triceps will be under tension as soon as you begin. Not only does this exercise allow you rotate smoothly during your swing, but it improves your posture as well.

Equipment:

• Dumbbells

Instructions:

• Lay down on a bench 
• Begin with dumbbells at your shoulders
• Press the dumbbells upward (similar to a shoulder press horizontally)
• Ensure your forearms are parallel to the ground through the lift
• Bring your arms back to starting position 

4. Dips

Dips are ideal for getting a massive pump on. On the other side, dips also improve energy transfer contributing to a powerful swing.

Equipment:

• Bench
• Any elevated surface

Instructions:

• Sit on a bench, with your hands close to your thighs
• Lift yourself off the bench and extend your feet and legs
• Lower you body until your arms break at 90 degrees 
• Push your body back to the starting position 

5. Tricep Kick Back

Tricep kick backs are a staple exercise of weight lifting. The reason why its in every weight lifting program, specifically golf weight training, is because its hypereffective to growing your triceps.

Equipment:

• Dumbbell

Instructions:

• Let’s go ahead and grab those dumbbells
• Starting position will be bent over with your open hand on the bench for balance
• With the dumbbell extend your arm fully until you forearm is parallel to the ground 
• Bring back the weight to a 90 degree angle with your elbow

6. Medicine Ball Parallel Throw

Medicine ball throws generate explosiveness through your core, arms, and legs. 

Equipment:

• Medicine Ball

Instructions:

• Stand 3 feet away from the wall
• Begin with the medicine ball on your side
• Hand placement on the ball, one hand on top and the on the bottom
• Explode your hips toward the ball and follow through by throwing your arms and ball at the wall
• Be prepared because the medicine ball will bounce back
• Catch and repeat
• Make sure you switch the ball to the other side of your body as well

7. Resistance Band Push-Down

Resistance bands are ideal for convenient home workouts. Super affordable and useful for building arm strength.

Equipment:

• Resistance Band

Instructions:

• Attach resistance band to a strong and steady fixture
• Stand a few feet away from the anchor point
• Hold your elbows and bring your hands toward your waist
• Hold for a second and return to starting position 

FAQ:

What is the most stimulating tricep exercise?

Weighted dips are like the MVP for triceps – they hit them hard while also working the chest and shoulders. Throw on some extra weight as you get stronger for a real challenge and better upper body gains. Just remember to keep it cool with good form and go easy on the weight bumps.

What is the best tricep exercise for bad elbows?

If your elbows are giving you grief, try out the cable tricep pushdown. It’s a chill exercise that goes easy on the joints. Just hit the cable machine with a straight or angled bar, grab on with an overhand grip, and keep those elbows close. Push down, straighten those arms, and you’re golden. Start light, take it easy, and if you’re not sure, chat with a fitness pro or doc for some personalized tips.

Related articles:

• Top Bicep Exercises for Golfers to Improve Distance and Accuracy
• 10 Exercises to Improve your Golf Swing Power
• Top Golf Exercises for Distance

Wrap-Up:

The article provides important tricep exercises to develop strength and speed for you swing. Give these a try in your next training session and see the results on the course.