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Sep 12, 2023 · Learn how to target and grow your triceps with these 10 exercises, from skullcrushers to dips. Find out the best variations, tips, and workouts for each move.
- Chest
There are dozens of exercises you could do on chest day (the...
- Abs
Why it's on the list: Ab exercises with added resistance...
- Shoulders
Why it's on the list: What the heck is a row doing in an...
- Legs
In your workout: Hack squats are typically done after...
- Your Complete Guide to Skullcrushers
If you're doing any multi-joint exercises in your triceps...
- Biceps
Why it's on the list: This movement seems a lot like the...
- Dumbbell Skullcrusher
The dumbbell skullcrusher is a triceps exercise that has...
- Triceps Dip
Triceps Dip - 10 Best Triceps Exercises for Building Muscle...
- Chest
- Diamond Push-Ups. The diamond push-up is probably the hardest triceps exercise in this list. It requires tremendous upper body strength, so you may need to try this move on your knees and slowly work your way up to the toes.
- Kickbacks. The kickback is the second most effective triceps exercise and not far behind diamond push-ups, coming in at about 88% of muscle activation.
- Dips. Dips are the third most effective exercise and a tough one depending on how you position your feet. In this version, the knees are bent, making the exercise easier.
- Overhead Triceps Extension. The overhead triceps extension is the fourth most effective triceps exercise, coming in at about 76% of muscle activation. The key to this exercise is to keep the arms next to the ears as you lower the weight behind you.
- Close-Grip Bench Press
- Dip
- Triceps Pushdown
- Skull Crusher
- Floor Press
- Overhead Triceps Extension
- Standing Landmine Press
- Diamond Push-Up
- Push Press
- Cross-Body Cable Extension
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[Read More: The Bench Press Programs to Build a Bigger, Stronger Chest] This compound triceps exercise has you lift a bar with your hands set shoulder-width apart. This bench press variationshifts the load more to your triceps. You won’t be able to lift as much weight with the close-grip bench press, but you’ll strengthen your triceps. The arms-in ...
Performing regular dips on a set of parallel bars instead of angled bars or rings will recruit your triceps more as arms will be tucked in, not flared out. Your shoulders should feel better, too, since they’re in a more neutral position throughout the exercise. You’ll also be more stable as the bars are closer together than angled dipping barsor ri...
[Read More: The Best Cable Machines for Small Spaces, Bodybuilders, and More] You can really isolate your triceps with the triceps pushdown. To perform the pushdown, you either grab a resistance bandor a cable pulley, step back, so the band or cable is taut, and then push it downward by flexing your triceps. Since just your triceps are moving the w...
[Read More: The Best Dumbbell Arm Workouts for Strength, Size, and Time-Saving] This triceps exercise variation has you lower a barbell (or dumbbellsor cable pulley or kettlebells) to your forehead to stretch the triceps muscle. You’ll be able to isolate the triceps with the skull crusher, but in a position that also allows you to move heavier weig...
[Read More: The Best Home Gym Flooring and Expert Buying Guide] This is a popular bench press variation among powerlifters who need to strengthen the top portion of the lift. By pressing a barbell from the floor, you’re limiting your arms’ range of motion. This means you can typically press more weight, which equates to a stronger bench press and s...
Triceps extensions are performed with a variety of tools and in a variety of postures. When performing overhead triceps extensions with a resistance band, the extra stretch on the band provides ample tension from the get-go and only gets harder as you extend the elbows. This movement is great for both muscular hypertrophyand lockout strength. It’s ...
If you can’t train your triceps pain-free, the standing landmine presscan come in clutch. The nature of the implement used increases scapular stability and control. The grip and upper arm position will also likely allow you to train around elbow or shoulder discomfort and still get a good session in.
Like the close-grip bench press, the hand placement of the diamond push-upshifts more of the emphasis on the triceps. Due to the narrower base of support, you’ll get increased core stability while training the chest, shoulders, and triceps. Because of this, you may not be able to do as many reps as in your usual push-up, but your triceps will love ...
With enough weight on the barbell, just about any pressing movement can be considered a triceps exercise as well. Overhead pressing is fantastic for overall upper-body strength, but your performance may not be limited by your triceps specifically. By using your leg drive to power through the first half of the lift — where your shoulders do the most...
[Read More: The Ultimate 10-Week Powerbuilding Workout Routine for Mass and Strength] When it comes to triceps training, cables are your best friend. While free weights are in no way inherently dangerous, plenty of folks find it easier and more comfortable on the elbows to perform high-intensity training on the arm with exercises like the cable cro...
Learn how to train your triceps with these 15 exercises that target the back of your arms. From close-grip bench press to skull crusher, find out the equipment, muscles worked, sets and reps, and tips for each move.
Jan 29, 2024 · Use these triceps exercises to create your own effective tricep workout with trainer tips to strengthen and sculpt the backs of your arms fast.
- 15 min
Dec 1, 2023 · Learn how to train your triceps effectively with exercises that target all three heads of the muscle. Find out why overhead tricep extensions, dumbbell and barbell lying tricep extensions, and close-grip bench press are among the best tricep exercises.
Learn how to train the three heads of the triceps brachii muscle with effective exercises and tips. Find out why the long head and the medial head are key for bigger arms and how to target them with compound and isolation movements.
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Aug 11, 2023 · Add serious size to your upper arms with our guide to tricep workouts and tricep exercises, including exercises like dips, extensions and pushdowns
