Most men think, bigger biceps are equal to bigger arms, so they are spending hours in their biceps training to build strong arms.

But if you are really looking for big and strong arms, biceps muscles are not only needed to build. Its 'triceps' too. Because your upper arm consists of biceps and triceps. A triceps is a large group of muscles on the back of the upper arm.

There are many different exercises for triceps. By straightening your arm with an elbow, you can put tension on the triceps, and slightly inclining the arm will stretch your tricep muscles. This is the basis of building triceps.

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The Anatomy of the Triceps Muscles

tricep-anatomy

In Anatomy, tricep muscles are referred to as triceps brachii. They are three-headed muscles, attached with the joints of the upper arm and shoulder at three places, located at the back of your arm.

The three heads are called a Long head, Medial head, and Lateral head.

Triceps help in the movement of the upper arm and shoulder while performing exercises for the upper body.

The long head is the largest muscle of the triceps and it is the most responsible for the look of the triceps. But for the perfect triceps, you need to develop all the three muscles of the triceps.

 

5 Best Triceps Exercises To Do At The Gym

1. Close-grip Bench Press

close grip bench press exerciseThe close-grip bench press is a very popular triceps exercise. This exercise is very helpful for building muscles and strength in your triceps.

How To Perform This Exercise

Lie on the flat bench, keep your feet flat on the floor, your hands straight up, and hold the barbell powerfully with the overhand grip.

Tighten your upper back and slowly lower down the barbell to your chest.

Let the bar touch your chest and squeeze it as much as possible.

Hold for a moment and pull the barbell upwards to its starting position. Do the repetitions as much as you can. Bench press also affects your chest muscles.

2. Rope Tricep Pushdown

Rope Tricep PushdownRope Triceps pushdown is considered as one of the important exercises for building triceps. This exercise is helpful for the overall strength of triceps, core, back, and shoulders.

How To Perform This Exercise

Stand straight in front of the cable machine. Hold the cable bar or rope, attached with the machine, with both hands in an overhand grip position.

Keep your back straight, elbow on your sides, and the bar to your chest level.

Push the rope down towards your thighs, keeping the elbow fully extended and nearby your body. Keep your back straight.

Hold the position for a moment and return the rope slowly upward to the starting position. Do its repetition as required.

3. Triceps Dips

triceps-dipsThis exercise allows you to lift your full bodyweight that activates your triceps muscles for its movement in full range. This exercise is done for building strength in the upper arm and shoulders.

How To Perform This Exercise

Stand in front of the dip machine. Hold the dip bars with each hand.

Cross your legs, bend your knee and hang yourself by balancing your hands. Keep your elbows slightly bending not locked.

Bend your elbows and slowly lower your body down, till your shoulder goes below your elbow.

Hold this position for a moment and push yourself back upwards. Keep your core and back straight when doing the movements.

Do its repetitions as much as you can.

4. Overhead Triceps Extension

Overhead_Tricep_ExtensionThis exercise is very effective for strengthening the triceps brachii muscles located at the back of your upper arm. Just one thing to look at is to have control over the weight.

How To Perform This Exercise

Sit on a bench and hold one dumbbell vertically with both hands. Grasp the bar of the dumbbell near to the top.

Fully extend your arms upward- over your head. Keep your arms and core straight and tight.

Bend your elbows and slowly lower the dumbbell towards your back. Keep your shoulder and chest straight.

Hold the position for a moment, squeeze the triceps, and then take the dumbbell up to the starting position. This dumble exercise is also good for getting stronger forearms,

5. Skullcrushers 

skullcrushersThe skull crusher is similar to lying triceps extension specially EZ bar. It is done by varying the weights and lying on the different angles of the bench.

How To Perform This Exercise

Lie on the bench, hold EZ bar with an overhand grip, and keep your hands up & straight.

Bend your elbows and slowly lower the bar down to your forehead or above.

Hold the position for a moment, squeeze the triceps, and then take the bar back up to the starting position.

Do its repetitions in a set of 10-12 reps.

5 Best Triceps Exercises To Do At Home

1. The Diamond Push-up

DiamondPushUpDiamond Push-ups are comparatively difficult than standard push-ups because it is done with putting both hands closer. This exercise works great for triceps, shoulders, back, and core.

How To Perform This Exercise

Put yourself in push-ups position on the floor. Put your knees and elbows on the floor.

Keep your hands closer to your chest. Joint thumbs and forefinger of both hands to form a diamond shape.

Up your knees from the floor and extend your feet backside. Extend your arms up, keep elbows close to your body, and your body straight balancing on palms and forefeet.

Bend your elbows and lower down your chest close to the floor, do not touch the floor.

Squeeze your core and push yourself back up by extending your arms. Do its repetitions as much as you can.

2. Bench Dip 

triceps bench dipsThis exercise helps to strengthen your triceps using your own bodyweight. It is simple and you can do it at any place, the only requirement is to have a steady bench that should not move while doing exercise.

How To Perform This Exercise

Sit on the bench, keep elbows straight, and firmly grip the edge of the bench with both hands.

Extend your feet forward, knees straight, and move your butt up and slightly away from the bench.

Bend your elbows and slowly lower down your body close to the floor.

Push yourself back up with the elbows straight. Don't lock the elbows. Squeeze the triceps at this point and again go down. Do this repetition for 10-15 reps per set.

3. Dumbbell Floor Press

dumbbell floor pressThis is a versatile exercise because it is beneficial for the muscle strength of the triceps and also it indirectly targets the chest muscles. The floor press exercise also protects the shoulder from having an injury.

How To Perform This Exercise

Lie straight on the floor with head down and feet a bit apart.

Hold the dumbbells in each hand with an overhand grip and extend your arms straight upwards.

Slowly lower down the dumbbells, let your elbows touch the floor. Keep elbows slightly away from your body. Keep control as you lower the weights

Push the weights back up in an extended arm position. Hold for a moment and again lower the weights. Do its repetitions.

4. The Classic Push-up

classic push upsThe classic push-up helps to build various muscles of the triceps, chest, and shoulders. It is the basic version of the push-up for the beginners and later on, they can move to the advanced version such as keeping weight on your vest.

How To Perform This Exercise

Put your knees and elbows on the floor. Keep your hands slightly away from the shoulders.

Up your knees from the floor and extend your feet backside. Extend your arms up and keep your body straight balancing on palms and forefeet.

Keep your core tight. Bend your elbows and lower down your chest close to the floor, do not touch the floor.

Squeeze your core and push yourself back up by extending your arms. Do its repetitions as much as you can. Pushups are also the oldest way to get a stronger chest.

5. One Arm Kettlebell Floor Press

one-arm-kettlebell-floor-press-startThis exercise is a variation of the dumbbell floor press. Lifting weight with one arm helps to increase the range of motion in the muscles of the triceps.

How To Perform This Exercise

Lie straight on the floor with head down and feet a bit apart.

Hold a kettlebell in one hand with an overhand grip.

Rest your elbow on the floor, and keep another hand lying on the floor.

Lift the kettlebell up towards the ceiling, fully extend your arm without bending your elbows.

Hold for a moment and lower the weight, let your elbow touch the floor, and again lift the kettlebell up. Do its repetitions.

The Bottom Line on the Best Tricep Workouts

When I was new to bodybuilding, I just wanted to have bigger biceps because it looks cool, and tight shirts ads swag to your personality. But like many people, I assumed that I can have bigger arms just by having bigger biceps.

But I realize that woking my triceps had a much greater impact on the appearance of my arms, as they’re a as bigger as biceps. So you should also consider working out on every area of your arms instead of just focusing an area of your arm.

Have you tried any of these workouts? How do you feel? Let me know what is your experience with the tricep workout.

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