Top 10 triceps exercise to build muscles and strength

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Triceps exercise

Triceps exercise for bigger arm size

It’s important that along with good biceps we should focus on your one more attractive muscles that is triceps muscles which need very fine-tuning to grow it up. Mainly there three parts of triceps muscles that are lateral head medial head and long head.

Triceps muscles anatomy

triceps muscles anatomy
LATERAL HEAD

The lateral head of the triceps is found on the outer side of the humerus. This section of the triceps is what makes up the horseshoes shape of the triceps that all bodybuilders strive for.
MEDIAL HEAD

The medial head of the triceps is found in the middle of the back portion of the upper arm.
LONG HEAD

The long head of the triceps is the largest part of the triceps muscles and found running down the back of the arm along your body.

Why Triceps Workout is Important?

The triceps consist of more than two-thirds of our entire arm gives support to biceps muscles from the backside of biceps, so it’s pretty obvious that you need to build your triceps if you want big triceps arms and give a perfect shape. It just doesn’t end there, your triceps can help you perform push movement exercises better. It is a known fact that your triceps are usually the limiting factor when you are performing pressing exercises like bench press or even push-ups.

Topmost triceps exercise strategy.

So the next time when you go to the gym to try these exercises to get those killer gains and even hit your PB on the bench.

1. Close grip positive push up.

triceps pushup

Close grip positive push up we can do as a starter warm-up exercise for overall triceps muscles as well at the end as finishing workout for the long head and lateral head.
Muscles used:

Primary  muscles
1. Triceps
Secondary muscles
2. Shoulder
How to do it:
1. Make position as normal push-ups and keep both hands as close to your lats, and maintain palm gave maximum half feet and move your body as a normal push up.
2. When you are giving motion towards down keep both hand triceps portion parallel to the respective to each other with just beside lats.
(This exercise beginner can do both times, starting As well during finishing).
3. Repeat the same in 3 sets with 20,15 and 12 reps.

2. Close grip bench press.

triceps overhead extension

A normal bench press can be a great exercise to work your chest and core, but a closer grip could really work those triceps, increasing strength and growing muscles.
Muscles used:

Primary  muscles
1. Triceps
Secondary muscles
1. Biceps
2. Shoulder
How to do it:
1. Hold a barbell with an overhand grip making sure that your hands are shoulder-width apart, holding it above your sternum with arms completely straight.this will be your starting position.
2. Lower the bar straight down to your sternum, pause, and then press the bar back up to the starting position.
3. Repeat the same in 3 sets with 15,12 and 10 reps.

3. Rope triceps pushdown.

triceps rope pushdown

This is a great triceps exercise to add to your triceps workout since it zones into your triceps muscle and helps build muscles and strength. You need to be sure not to use too much weight. Increased weight can cause the shoulder and back to start participating which would defeat the purpose.
Muscles used:

Primary  muscles
1. Triceps
How to do it:
1. Use a rope handle to the high pulley, bend your arms and grab the rope with an overhand grip(palm facing down). Your hands need to be shoulder-width apart. This will be your starting position.
2. Using the triceps, bring the rope down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor.(The upper arms should always remain stationary next to your torso and only the forearms should move).
3. Hold this contraction position for a second, bring the rope slowly to the starting position.
4. Repeat the same in 3 sets with 15,12 and 10 reps.

4. Triceps machine dips.

triceps machine dips

Triceps dips are really turned up a notch when you need to lift your own body weight against the force of gravity. This exercise will help you to lift a heavier weight than you would in a triceps-isolating exercise.
Muscles used:

Primary  muscles
1. Triceps
Secondary muscles
1. Chest
2. Shoulder
How to do it:
1. Lift yourself up on parallel bars with your torso perpendicular to the floor. You need to maintain this posture throughout the exercise. Bend your knees and cross your ankles. This will be your starting position.
2.  Slowly lower your body until your shoulder joints are below your elbows.hold the position for a second.
3. Push back up slowly until your elbows are nearly straight, but make sure they are not locked. If you have shoulder issues, skip this move.
4 Repeat the same in 3 sets with 15,12 and 10 reps.

5. Overhead Single Dumbbell Triceps Extension

triceps overhead extension

Usually, during any triceps workout, most people forget to target a particular long head. But this exercise is an important inclusion in your triceps workout to really get those gains and increase your triceps size.
Muscles used:

Primary  muscles
1. Triceps
How to do it:
1. Sit on a bench with back support and rasp a dumbbell with both hands and hold it overhead at arm’s length. Form a diamond shape with both hands to grip the top end of the weight. Raise the dumbbell over your head, keeping your elbows up and your core tight. This will be your starting position.
2. Lower the dumbbell down the top of your back by bending at the elbow, maintaining your strong chest and keeping your shoulders still.
3. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your arms touch your biceps.
4. Raise the weight by fully extending your arms, pausing for a count to squeeze at the top of the starting position.
5. Repeat the same of 3 sets with 15,12 and 10 reps.

6. Skullcrushers

Skullcrushers triceps exercise

Skullcrushers is a compound exercise, it is a great way to work the lateral and long head of your triceps because of the elbow extension movement. Increasing or decreasing the incline will work on the long head and lateral head respectively.
Muscles used:

Primary  muscles
1. Triceps
How to do it:
1. Lay down on the flat bench, grip the EZ bar (straight bar also can use) on the inner grips using an overhand grip and extend your arms straight up. This will be your starting position.
2. Keeping your elbows fixed and tucked in, slowly lower the bar until it is about an inch from your forehead. Always keep your upper arms perpendicular to the floor.
3. Slowly extend your arms back to the starting position without locking your elbows.
4. Repeat the same in 3 sets with 15,12 and 10 reps.

7. Seated bent over kickback both arms.

trcieps kickback both arms

Seated bent over kickback is compound exercise target triceps muscles, it gives contraction for the long head and as well lateral head.
Muscles used:

Primary  muscles
1. Triceps

 How to do it:
1. Sit down at the end of a flat bench with the dumbbell in both arms using a neutral grip ( palm each other facing).
2. Bend your knees slightly and bring torso forwards, by bending waist, while keeping the back straight until almost parallel to the floor. Make sure you keep your head up.
3. The upper arms with the dumbbell should be close to the torso and aligned with it. ( there should be a 90-degree angle between the for arms and upper arms). this will be your starting position.
4. Keep the upper arms stationary position, use the triceps to lift the weight as you exhale until the forearms are parallel to the floor and the whole arms is extended.
5. Hold the contraction for a second at a top, then slowly come to the starting position.
6. Repeat the same in 3 sets with 15,12 and 10 reps.

8. Cable one arm triceps extension.

triceps cable extension

cable one arm extension contract the triceps long head and it’s easy and safe compared to dumbbell extension.
Muscles used:

Primary  muscles
1. Triceps
How to do it:


1. With the right hand, grasp a single handle attached to the high cable pulley supinated (underhand: palm facing up) grip. You should stand directly in front of the machine.
2. Now pull the handle down so that your upper arm and elbow are locked in the side of your body. Your upper arms and forearms should form an acute angle( less than 90-degree). this will be your starting position.
3. As you contract the triceps move the single-handled attachment down to your side until your arm is straight. Breath out as you perform this the movement.
4. Hold the squeezed triceps for a second, then slowly come to the starting position.
5. Repeat the same in 3 sets with 15,12 and 10 reps.

9. Lying dumbbell triceps extension.

triceps dumbbell extension

Lying triceps dumbbell extensions are one of the most perfect compound exercises to the entire triceps muscle group, in the upper arm.
Muscles used:

Primary  muscles
1. Triceps
How to do it:
1. Lie on a flat bench while holding dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This will be your starting position.
2. As you breathe in and keep the upper arms stationary with the elbows in, slowly lower the weight until dumbbell near to your ears.
3. Now use the triceps to bring weight to starting position.
4. Repeat the same in 3 sets with 15,12 and 10 reps.

10. Bench dips triceps.

triceps bench dips

Bench dips for triceps muscles an important triceps exercise, it can strengthen muscles in your triceps, chest, and shoulders.
Muscles used:

Primary  muscles
1. Triceps
Secondary muscles
1. Chest
2. Shoulder
How to do it:
1. Place a bench behind your back, stand in a position looking away from it and place bench in perpendicular to your body, hold on to the bench on its edge with the hand fully extended, separated at shoulder width. The leg will be extended forward. This will be your extended position.
2. Slowly lower your body as you inhale by bending at elbows until you lower yourself far enough to where is an angle slightly smaller than 90-degree between the upper arm and forearm( keep elbow as close as possible to throughout the movement. Forearms should be pointing always down).
3. Using triceps bring your torso up again, lift yourself back to starting position.
4. Repeat at maximum reps you can perform per set.

Key Takeaway

Our bicep is not the only part of our arms that we need to develop, but the triceps also need to maintain and grow up simultaneity for perfect looks of arms. Apart from the size of your triceps, it will also give strength to your arms and help you lift more weights all workouts.

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