Best Tricep Exercises

Do you know that your tricep is the biggest muscle group of your arm? So, if you really want to build huge arms, you should work hard to work out your triceps. To do so, we’re going to share here some of the best tricep exercises around. The best part? You can do many of them in the comfort of your home. With these tricep exercises, you’re definitely going to feel them burning!

I recommend switching up exercises, which means that you can and should do all of them in order to make sure that your tricep muscles continue growing. Moreover, some of them are better for only one or two tricep heads. Therefore, incorporating all of them, you make sure that you work all three tricep muscles.

In case you still don’t know it – your triceps are made out of three muscles:

  1. Lateral head (worked with arms at sides and overhand grip)
  2. Long head (worked with arms overhead)
  3. Medial head (worked with arms at sides and underhand)

Want to grow huge arms? Work your triceps, and make sure you work all three heads. To do so, mix between these best tricep exercises I’m going to share below. Moreover, with any exercise you do, attempt to maintain a correct form and have 3-4 sets per exercise. Go for the proper weight to perform around 10-12 reps for most exercises. Higher reps for exercises with body weight if it’s too easy, or add weights.

So, let’s get started.

Press-Up

Everyone knows that press ups are great at building chest muscles, but they also work your tricep muscles. Classic press-ups are great for your overall upper body. But there are different types of press-ups you can do in order to work different muscles. Make sure that you keep a proper form with your arms, toes, hands, shoulders, etc. in a proper position and your body in a straight line. Slowly lower the chest to the ground by keeping your elbows by your sides. Do it in a slow, controlled manner, with the correct form.

Diamond press-up

The classic press-up mostly engages your chest muscles, so it is a better option for beginners. However, for advanced lifters, diamond press-up is better and engages your tricep muscles. It is very similar to the classic push up, however, you bring your hands together to form a diamond with your thumbs and index fingers. Again, make sure your elbows are close to your sides, performing this exercise in a slow and controlled manner with a proper form.

Plyometric press-up

The plyo press-up is a great way to build lots of power in your tricep muscles. You start with the standard press-up position engaging your core. You lower yourself to the ground but then push up hard so when your body comes up, you lift both of your hands from the floor and clap. Of course, quickly place them back down to avoid hitting your face on the ground. This is why it is an exercise for more advanced lifters rather than beginners.

Bench dip

Another exercise that you can easily do at home in case you miss the gym for some reason. You are going to need two flat benches (or whatever else similar to them you have at home, such as two stable chairs) parallel to each other. Have them about 1 to 1.5 meters apart, depending on your height. Place your hands shoulder-width apart on the edge of the bench and your heels on the edge of the opposite bench. With your body close to the bench and your back straight, slowly lower yourself until your elbows are in line with your shoulders. Squeeze through your tricep muscles to push yourself back up. Don’t lock your elbows at the top of this exercise. Try it with your heels on the ground if you find it too difficult when done on the opposite bench as a beginner.

Tricep kickback

Usually, tricep kickbacks are done with a cable machine so you’ll need to be in the gym. However, you can still efficiently do it with dumbbells in case you have them at home. In fact, working with dumbbells could allow you to work each arm individually, which helps improve strength imbalances in the triceps. Start on the left side of a bench with your right hand and right knee resting on it. With the dumbbell in your left hand, look forward and keep your back straight, tucking your arm close to your torso. Bend the elbow to form a 90-degree angle with your upper and forearms. Now lift the dumbbell up behind up, by using your elbow only. Fully extend the arm (if you can’t, the weight is too heavy). Hold the weight up for a moment before lowering it to the starting position.

Overhead tricep extension

This is another move that you can do both with dumbbells or a cable machine. To get the best effects – go for both.  You should start by holding a dumbbell above your head with your arms extended. Have elbows tucked close to your ears and bend at the elbow, slowly lowering the dumbbell behind your head. Make sure not to hit yourself accidentally. Also, make sure to get it fully back up to the top.

Lying tricep extension

In case you find yourself placing too much stress on your elbow joints, you would want to do an exercise such as tricep extension or others that allow you to flex your elbows. Using dumbbells for this move will offer more movement. Start by lying on a flat bench, elbows facing forward, and a dumbbell in each hand above your head. Flex at the elbow and lower the dumbbells towards your shoulders. Extend the elbows until they are fully back overhead. Do not lock the elbows to avoid losing tension.

Cable tricep extension

Very similar, but you will need to use a cable machine. You should attach a rope to the bottom pulley of the cable machine. Face away from the machine and hold the rope with your hands, you’ll have your palms facing each other. Engage your core to have a straight back, as you slightly bend forward. Extend the arms until they are above your head and your elbows close to your head, with knuckles pointing towards the ceiling. Slowly lower the rope behind your head, holding the upper arms steady.

Skullcrusher

Skullcrusher is for more advanced lifters. Lie back on a flat bench with a dumbbell in each hand and your arms extended up in front of you. Go for lighter weights to get the correct form of this move first. Keep your arms still and only bend at your elbows. Slowly and in a controlled manner lower the weight towards your forehead. With your tricep muscles, raise the dumbbells. For skull crushers, you could use dumbbells, a barbell, or an EZ bar. Each has its advantages and disadvantages.

Tricep press-down

Again, you will need a cable machine. Attach an angled or straight bar to a high pulley and hold it with an overhand grip (palms are facing down) with hands shoulder-width apart. Stand upright, have your back straight, and core engaged. The only muscles that move throughout this exercise are your triceps, as you bring your upper arms close to your body and your forearms facing up when you bring the bar down. Fully extend your arms up and down, with your upper arms remaining next to your torso, and straight back. Hold for a second when it is fully down.

Bar dips

Bar dips are unlikely to be performed by beginners, but it is a great way to build tricep muscles. Get between the dip bars, bend your knees, and slowly lower yourself down. Press back up using your tricep muscles. Ensure your body is straight and your elbows close to your body, don’t let them go to the sides.

Close grip bench

For this exercise, you need to get into the bench press position on your back. However, you have your hands shoulder-width apart. Lift the barbell from the rack and hold it right over you with locked arms. You need to make sure that you keep your elbows close to your chest and hold the barbell closer than you would in a bench press. This way, you maximize the use of tricep muscles. Pause for a second when the barbell is down and lift it back up to the starting position, exhaling as you do.

Barbell press

Another movement that may be a poor choice for beginners, but an awesome exercise for veteran lifters. Incorrect movement will put too much stress on your elbow joints and possibly cause injury. You can perform it on your feet or seated on a bench. If you choose it seatead, set the bench at a 90 degree angle. Hold the barbell over your head with your elbows facing forward with a narrow grip. Bend at the elbows and allow the weight of the par to pull your arms back until your forearms are next to your head. Press it back up using your elbows. Again, make sure you do it in a slow controlled manner, keeping your elbows in check throughout the exercise, and do not fully lock your elbows at the top of the move to avoid losing tension.

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It doesn’t matter whether you’re working out at home or in the gym – these exercises are going to help you grow some serious tricep muscles! But in case you find it somewhat too hard or too slow to the process of building tricep muscles, we can provide you with support in achieving your body goals.

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