5 TRICEPS WORKOUTS TO BUILD MUSCLE
5 BEST TRICEPS WORKOUT TO BUILD MUSCLE
WHAT IS TRICEPS MUSCLE
The triceps is a horseshoe-shaped muscle on the back of the upper arm, and it contributes significantly more to your upper arm size than the biceps.
The best triceps exercises are pushing movements that allow you to safely move heavy loads through a full range of motion like the close-grip bench press, dip, and overhead triceps extension.
5 Best Tricep Exercises to Do at the Gym
1.CLOSE-GRIP BENCH PRESS
It’s one of the best ways to overload the triceps and it also works your shoulders and chest as well.
Placing your hands closer together makes it so your triceps have to work harder, which can lead to new growth and more strength.
Here’s how to do it:
Grasp a barbell with an overhand grip that’s shoulder-width apart, and hold it above your sternum with arms completely straight.
Lower the bar straight down, pause, and then press the bar back up to the starting position.
2. DIP
There are two types of dips you can do: the upright dip and the bench dip.
Hoist yourself up on parallel bars with your torso perpendicular to the floor; you'll maintain this posture throughout the exercise. (Leaning forward will shift emphasis to your chest and shoulders.)
- Bend your knees and cross your ankles. Slowly lower your body until your shoulder joints are below your elbows. (Most guys stop short of this position.)
- Push back up until your elbows are nearly straight but not locked. If you have shoulder issues, skip this move.
3.Overhead Triceps Extension
When you work your triceps, you might forget there are three parts to the muscle: the lateral head, the medial head, and the long head. The last part might not always get the attention it deserves – unless you're regularly doing exercises like this one, with your arms over your head to isolate the long head.
Sit on a bench and grab one dumbbell. 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.
Lower the dumbbell down the top of your back by bending at the elbow, maintaining your strong chest and keeping your shoulders still.
Raise the weight by fully extending your arms, pausing for a count to squeeze at the top of the movement.
4. Skullcrushers (Lying Triceps Extensions)
Whilst there are many variations of this move, they all have one thing in common: elbow extension. As the upper arms are locked in position, the long and lateral tricep heads are called into play. Increasing the angle of an incline bench will work your triceps long head, while doing the movement on a decline bench places more emphasis on the lateral triceps head.
How to do it:
- Grip the EZ bar on the inner grips using an overhand grip and extend your arms straight up.
- 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.
- Slowly extend your arms back to the starting position without locking your elbows.
5. Rope Tricep Pushdown
This move zones in on your triceps – but only if you do it right. If you use too much weight, you’ll involve your back and shoulder muscles, defeating the purpose. If you can’t keep your shoulders down, lighten the load.
How to do it:
- Attach a rope handle to the high pulley of a cable station. Bend your arms and grab the bar with an overhand grip, your hands shoulder-width apart. Tuck your upper arms next to your sides.
- Without moving your upper arms, push the bar down until your elbows are locked. Slowly return to the starting position.
Happy triceps training!
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