One of the most common questions I receive involves choosing the best exercise for a certain body part. What’s the best biceps and triceps exercise? What’s the best quad movement?
What’s the best exercise for the left pinky toe? Of course, the answers are always a little more complicated than just curls, squats, and pinky-toe extensions.
In this article I’ll talk about the best Exercises for the triceps and how to get the most out of each one. Along the way you’ll also learn a few things that can apply to all muscle groups, even the left pinky toe!
Endless curls won’t build you sleeve-busting arms. For super-sized arms, you need to spend less time on your biceps, and devote more time on your triceps.
“Your triceps comprise more than two-thirds of your upper-arm mass,” says BJ Gaddour, Men’s Health Fitness Advisor. “So building thicker, more developed triceps muscles makes your entire arms look more like shotguns than pistols.”
What’s got three heads and spends its whole life overshadowed by its two-headed neighbor on the other side of town? Your triceps. I’m not joking when I say that if you want to be massively strong, you need to pay attention to the muscles across from your beloved biceps.
Related: GYM EXERCISE FOR BICEPS
If you’re trying to build arm size and strength, a solid triceps workout needs to target all three heads that bulk up the back of your arms.
And although you can’t truly isolate any part of the triceps, you can vary the exercises, weight and reps to assure you cover all your bases.
Many trainers chalk up arm exercises to pure vanity, but there’s function to go with all that flexing—that is, if you’re working your triceps as hard as you should be.
From pressing heavy weight to stabilizing loads overhead to maintaining healthy elbows, the triceps play a key role in optimal upper-body function.
To get that coveted, three-dimensional horseshoe shape on the back of your arms, try these 5 Best Triceps Exercises
Here 5 Best Triceps Exercises
1. Lying Triceps Extension
- Lie down on your back on a bench and hold a dumbbell in each hand, palms facing up, upper arms pointing the ceiling.
- Raise the dumbbells by extending your elbows and allow them to slowly return after a short pause.
- Keep your upper arms still throughout.
Sets: 4 Reps: 8-12 Rest: 45 – 60 sec
2 . Close-Grip Bench Press
The bench press is a great exercise to work your chest and core. But a change in grip can help expand your arms.
DO THIS: 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.
Sets: 4 Reps: 8–12 (each side) Rest: 120 sec.
3. Underhand Kickback
Sets: 4 Reps: 8–12 Rest: 120 sec.
Stand holding a dumbbell in each hand and bend your hips back, lowering your torso until it’s almost parallel to the floor.
Turn your palms to face in front of you and, keeping your upper arms against your sides, extend your elbows until your arms are parallel to your torso.
4. Weighted Parallel-Bar Dip
Why it’s on the list: This is another multi joint movement for triceps, so it’s toward the front of the line—especially weighted, which makes it more ideal than body weight dips for building mass.
Attaching a belt around your waist with plates can increase the resistance so you fail within the target rep range of 8-12 ideal for muscle growth.
To focus your dips on the triceps, keep your body as vertical as possible—don’t lean forward, which hits your chest—and keep those elbows tight to your sides.
Think dips don’t work for you? Take a look at any male gymnast; that’s the definition of horseshoe triceps!
Sets: 4 Reps: 8–12 Rest: 60 sec.
Related: ULTIMATE WORKOUTS FOR BIG CHEST
5. Rope Triceps Pressdown
This move zones in on your triceps—but only if you do it right, says Mike Mejia, C.S.C.S. If you use too much weight, you’ll involve your back and shoulder muscles, defeating the purpose.
The trick: Imagine that you’re wearing tight suspenders that hold down your shoulders as you do the exercise. If you can’t keep your shoulders down, lighten the load.
DO THIS: 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.
Seated Triceps Extension
- Sit down and hold one dumbbell with both hands behind your head, elbows at 90 degree angles, upper arms straight up.
- Raise the dumbbell with both hands until your arms are close to being fully extended and slowly lower it back after a short pause.
- Keep your upper arms still throughout.
Here list of triceps exercise workout according to your level
- Close Grip Bench Press – 3 Sets of 10 Reps
- Weighted Dips – 2 Sets of 12 Reps
- Rope Pushdowns – 2 Set of 15 Reps
- Close Grip Bench Press – 3 Sets of 8 Reps
- Weighted Dips – 3 Sets of 12/10/8 Reps
- Seated Triceps Extensions – 2 Sets of 12 Reps
- Rope Pushdowns – 2 Sets of 12 Reps
- Rope Extensions – 2 Sets of 15 Reps
- Close Grip Bench Press – 3 Sets of 6 Reps
- Seated Triceps Extensions – 3 Sets of 8 Reps
- Weighted Drops – 2 Drop Sets* – Perform 8 Reps to failure then drop all weight and perform as many reps to failure
- Clapping Diamond Push-Ups – 2 Sets to Failure
You’ll see the best results by adding the top exercises to build your triceps to your usual workout routine. When working on increasing muscle mass in triceps, remember that it’s important to take in the proper amount of nutrients and protein to sustain your exercises.
As always if you have any question regarding this article or fitness in general please don’t hesitate to sending me your questions: [email protected]