Top 6 exercises for Triceps

Doing endless bicep curls won’t get you those big arms. Triceps make up two thirds of the upper and constitute for most of the mass. The tricep is a three-headed muscle on the back of your arm and form the horseshoe shape.

That’s why you need to the following exercises into your routine. There’s no better way to build those triceps.

The lateral head is the biggest of the three and is the one that both develops the fastest. It determines the overall look of your triceps. Most people need to train their triceps directly to get the size and definition they want. Heavy chest training will help build the triceps but it’s enough and should be done the same day as triceps. Heavy compound movements are best for adding strength and size. The heavier your reps are, the fewer you can do each week without risking overtraining.
Here are the best Tricep exercises:
1] Straight bar cable pull down

In this exercise you should use the cable machine set the cable to the top of the machine.

Attach a straight bar to the cable and take hold of the bar with your palms facing downwards. Push the bar all the way down keeping your arms to your side as you come down and then come back up till your arms make 90 degrees and repeat this process in a slow and calm manner to get maximum benefit.

Triceps – Straight bar cable pull down

2] Straight bar cable reverse pull down

In this exercise you should use the cable machine.

Then you should attach a straight bar and take hold of the bar with your palms facing upwards. Push all the way down and come back till your arms make 90 degrees and repeat this process in a slow and calm manner to get maximum benefit.

Triceps – Straight bar cable reverse pull down

3] Tricep Dips

Take hold of the two bars at your side and lower yourself till your arm make 90 degrees and bring yourself back up then repeat this nice and slowly to get maximum benefit. If you find it too hard to lift your own body weight the there should be a seat for your knees underneath you so you could place your knees on there and once your more comfortable and ready then you could try again without the seat. If you find it easy to lift your own body weights why not attach a weight around your waist like 5kg or more depending on how comfortable you feel.

Triceps – Dips

4] Dumbbell Skull Crushers

Laying on a bench hold a dumbbell with both hands and take behind your head and bring back to your chest.

Take hold of a 10kg weight and lie down flat on a bench and hold the dumbbell with both hands (when you put a dumbbell on its side you have the weight on the ground and the weight in the air take hold of the underneath of the weight in the air, overlap both hand so you have a hole in the middle and resting on your hand should be the plates of one side of the dumbbell) hold the weight on your chest and extend your arms all the way back so they are behind your head then bring them back into your chest. Repeat this nice and slow so you get maximum benefit.

Triceps – Dumbbell Skull Crushers

5] Skull Crushers Bar or EZ Bar

This is a great exercise to really work those triceps and get some results. You can use dumbbells, straight bar or an EZ bar but I would recommend using and EZ bar as it has great holding positions to work those triceps.
Take hold of an EZ bar and lie flat on a bench hold the EZ bar in front of you above your head and slowly lower it towards the top of your head (don’t go too far back) and slowly bring the bar back to position keeping your elbows in to the side of your body for solid results. You can hold the bar in different positions to work different parts of the triceps.

Triceps – Skull Crushers

6] Tricep Kickbacks

This is another great exercise for working those triceps and getting some results. You will need to have a dumbbell and a bench for this workout and what you need to do is have your left arm and leg on the bench like above and take hold of your dumbbell. Hold you arm in a 90 degree position and extend your arm behind you holding it there for a few seconds and then come back to the 90 degree position.

Triceps – Tricep kickbacks

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