Do you want the triceps you need to focus on? If you’re ready to build bigger, stronger triceps, you’ve come to the right place.
This guide covers seven of the most powerful triceps exercises that will transform your upper body. These exercises not only target the triceps, but other muscle groups as well, giving you a balanced, toned body. Let’s dive in, but first let’s understand what makes the triceps such a powerful muscle.
How many triceps do you have?
The triceps is the large muscle at the back of your upper arm. It helps straighten your arm and stabilize your elbow. It is made up of three heads:
- Long head : Located at the back of the arm and attached to the shoulder blade. This head plays an important role in upper arm extension and shoulder stability.
- Lateral head : The outer part of your upper arm. When well developed, it gives your triceps its “horseshoe” shape.
- Medial head : Located deep in the arm, it is involved in all triceps movements and is essential for elbow stability.
Strong triceps not only fill out your sleeves, but also support other important exercises such as the bench press, push-ups, and overhead presses. Strengthening the triceps is essential for overall upper body strength and function.
Muscles that can be trained with the triceps
When you train the triceps, you don’t just isolate one muscle group, you use several others. Combining triceps exercises with these muscles allows for a well-rounded upper body workout:
- Trapezius : Involved in exercises such as weighted dips and kickbacks.
- Forearms : Almost all triceps are actively trained, especially in exercises that require grip strength, such as the B. Close-grip push-up.
- Deltoids (shoulder) : Used in overhead triceps extensions and dips.
- Biceps: Although it is the antagonist of the triceps, it is indirectly used in triceps supersets or pushdowns.
- Chest (Pectoralis Major): It is heavily trained, such as close-grip bench presses and pushups.
Here are 7 exercises to work your triceps!
1. Weighted Triceps Extension
The Weighted Triceps Extension is a powerful exercise for building strength and muscle. Adding weight to this exercise works the triceps, chest, shoulders, and core. It is great for working the arms and strengthening the entire upper body.
Execution:
- Sit on the edge of a bench and place your hands on the edge of the bench, shoulder-width apart.
- Place a weight on your knees (dumbbells or weight plates work well).
- Straighten your legs and support your weight with your arms as you lower your body to a 90-degree angle from the floor.
- Lift your body up using your triceps and push yourself back up.
Sets/Reps : 1-2 sets of 8-12 reps.
Pro Tip : If you are just starting out, use your bodyweight until you are strong enough to add resistance.
Benefits:
Weighted Triceps Extensions strengthen your triceps and target the pectoralis major and deltoids . Since this involves stabilizing the shoulders, this improves shoulder mobility and endurance, which in turn helps with other pressing movements, such as the overhead press.
2. Lying Triceps Extension (Skull Crusher) with a Barbell
A triceps classic! One of the most effective exercises for training the long and lateral heads of the triceps, the Skull Crusher or Ling Bar Triceps Extension also targets your chest and shoulders. This move forms a horseshoe shape on the upper arms and strengthens the triceps.
Execution:
- Lie flat on a bench and hold the barbell about shoulder-width apart.
- Keep your elbows locked and lower the barbell toward your forehead in a controlled manner.
- Once you feel a good stretch in your triceps, extend your arms back to the starting position.
Sets/Reps : 2-3 sets of 8-12 reps.
Notes : Use moderate weight and avoid overloading the joints, as this exercise puts stress on the elbows and wrists.
Benefits:
The Skull Crusher places a lot of stress on the long head of the triceps , which is often overlooked in standard press movements. Because this exercise requires stability, your deltoids and forearms will also work to keep the barbell stable. This exercise can improve the endurance of your arms and enhance your performance in press exercises.
3. Close Grip Push-Ups
The Close Grip Push-Up
is an excellent bodyweight exercise to work the triceps. It’s an advanced variation of the traditional push-up that challenges your upper body strength and core stability. Execution: Assume a plank position, but keep your hands together and shoulder-width apart.
Lower your chest until it almost touches the floor, keeping your elbows tucked in.
- Push yourself back up to the starting position.
- Sets/Reps
- : 3 sets of 10 reps, resting 30 seconds between sets.
Pro Tip : To increase the difficulty, wear a weighted vest or lie down with a weight plate Once you are comfortable doing reps with your own body weight, do it on your back.
Benefits: Close-grip pushups work your
pectoralis major
and deltoids in addition to your triceps, while your core muscles provide stability. This makes it a great compound exercise for building upper body and core strength.
4. Triceps extension with overhead dumbbells
Triceps extension with overhead dumbbells is a killer exercise for training the long head of the triceps. This exercise stretches the triceps, activates the deep muscles and promotes hypertrophy (muscle growth). Execution:
Hold a dumbbell in both hands and raise it overhead.
- Keep your elbows close to your ears and lower the weight behind your head.
- Push yourself back to the starting position.
- Sets/Reps
: 3 sets of 10-12 reps, rest 60 seconds. Pro Tip
: For extra intensity, try doing this on an incline bench to vary the angle of the stretch. Benefits:
This movement is an isolation triceps exercise that primarily works the
long head while activating the deltoids and trunk for stability.Stretching during the exercise improves flexibility and helps strengthen muscles
5. Close Grip Bench Press
The close grip bench press is a compound exercise that targets the triceps while providing a good workout for the chest and shoulders. It is an essential strength building exercise that can help you improve your pushing movements. How to do it:
Lie on a flat bench and hold dumbbells in both hands a little wider than shoulder width apart.
- Slowly lower the barbell to your chest while keeping your elbows bent.
- Press the barbell back to the starting position.
- Sets/Reps
: 1-3 sets of 8-16 reps each. Pro Tip
: Keep the barbell straight and avoid flaring your elbows to avoid shoulder strain. Benefits:
The close grip bench press also puts a lot of stress on the
pectoralis major and anterior deltoids . It is great for building strength in the chest and triceps, making it a functional exercise for your daily pressing movements. 6. Dumbbell Lunge
The dumbbell Lunge is one of the most effective exercises for isolating and developing the triceps, especially the medial and lateral heads. The key here is control, using a full range of motion for maximum activation. Execution:
Stand with your knees slightly bent and bend forward from the hips, keeping your back straight.
- Hold a dumbbell in each hand with your arms straight behind you, keeping your elbows close to your body.
- Return the dumbbells to the starting position in a controlled manner.
- Sets/Repetitions
: 1-3 sets of 8-16 reps. Pro Tip
: Use lighter weights to perfect your form before moving on to heavier dumbbells. Benefits:
The Lunge isolates the
lateral head of the triceps while engaging the deltoids and forearms for stability. Since the upper body must remain still, this exercise is also ideal for improving posture and core strength. 7. Triceps Pressdown (Rope Attachment)
The
Triceps Pressdown with Rope Attachment is the perfect end to your triceps workout! This exercise emphasizes the triceps while also engaging the shoulders and forearms for stability. Execution:
Stand in front of the cable machine and grab the rope attachment with both hands.
- Keep your elbows close to your body and pull the rope down until your arms are fully extended.
- Slowly return to the starting position.
- Sets/Reps
: 1-3 sets of 8-16 reps. Pro Tip
: Press at the bottom of the exercise to maximize triceps activation. Benefits:
The pressdown targets the triceps, strengthens the
forearms and stabilizes the shoulders . This move is great for improving arm definition and endurance.
BONUS: Triceps Superset
For a high-intensity challenge, try the
triceps superset . Perform two triceps exercises in a row without resting in between. For example, combine the dumbbell kickback with a close-grip bench press to push your muscles to the limit.
Incorporating these seven triceps exercises into your routine will help you build size and strength in your arms and improve your overall upper-body strength. As your triceps grow, you’ll notice improvements in other areas, from pressing movements to stability exercises.
Consistency is key, so focus on proper form and progressive overload. With consistency, you’ll soon be bulking up and getting the strong, defined triceps you’ve been working so hard for.
Source link
