BEST TRICEPS WORKOUT

Its is manly look set of muscles, which covers 66 percent of the back upper arm, and it will improve your bench press if you have stronger triceps.

This beautifully horseshoe shaped muscles has three heads, thats why it is called Tri-ceps.

  • Long head: inside the arm next to your rib cage.
  • Medial head: inside the arm, but the lower part long head muscle.
  • Lateral head: outer muscle of the arm.

You should target all this three muscles to have a good shaped tripes.

These are the best triceps workout and the most effective exercises to do, to have a good shaped triceps.

1- Close grip barbell bench press

Lie down on a straight bench and hold the bar close grip (little closer than shoulder width) and hold it over you with your arms locked, this is your starting position.

Lower the bar down slowly towards your middle chest and hold a second, keep your elbows close to your body to press more on triceps, then go back to starting position and feel the tricep muscle contraction after you completely go up and lock your elbows.

Another variation: You can perform this exercise with EZ bar using inner grip.

2- Dips for triceps

You need to grip two parallel bars and push your self up straight with your elbows locked, and your body aligned with your arms, this will be your starting position.

Slowly lower yourself down, keeping your body straight and your elbows close to your body, untill you form 90 degree angle your forearms with your upper arms, then go back to starting position.

You can use weight hanged from your waist, if you are advanced.

Another variation: if you are not strong enough to lift your bodyweight, use the machine if available to assist you by lowering you bodyweight down with choosig the weight on the machine, or if this machine not available you need someone to spot you.

3- Bench dips

You need two straight bench for this exercise, ons is behind your back perpendicular to your body, and you should hold the bench from the edge palms facing down and your arms fully extended with locked elbows, and your legs extended forward and feet resting on another bench infront of you, you upper body and legs will form 90 degree bended from the waist, this will be your starting position.

Lower your body as much as possible with bending your elbows, untill your upper arm and elbow almost form 90 degree, and in order to put more stress on your triceps, you have to keep your elbows close to your body, then you go back to starting position using your triceps and squeeze them when you reach up and lock your elbows.

To make the exercise more challenging, your partner place plates on your thighs, and watch them throughout the movement not to slip and fall down.

4- Seated triceps press

Seat on a bench with back support and hold one end of dumbell with both hands overhead arms extended up, you can eathier grap the dumbell palms facing each other and thumps around it, or you can grap it from the one end ceiling of the dumbell palms facing up, so this will be your starting position.

Without moving your upper arm lower the dumbell down behind your head untill you touch the dumbell your upper back then go back to starting position, try to keep your upper arm close to your head as much as possible.

Another variations:

  • You can perform this exercise standing up.
  • You can use EZ or straight bar but close grip, palms facing forward when the bar over your head.

5- Cable rope overhead triceps extension

Attach a cable rope to a low pulley and garp the cable rope with both hands plams facing each other and turn your back to the pulley frame with your arms extended overhead and elbows close to your head, this will be your starting position.

Without moving your upper arm and keeping close to your head, lower the cable rope down slowly until you fully stretch your tricep, then go back to starting position.

6- Kneeling cable triceps extension

Place a staringht bench horizontaly a couple of feet away infornt of a high pulley cable and attach straight cable bar, stand with your back to pulley frame grap the cable bar little closer from shoulder width plams facing forward and get down on your knees infront of the bench, then bend your waist rest your back of your upper arms on the bench and the cable bar over your head, so your upper arm and forearms forms 90 dgree, this is your starting position.

Keeping your upper arms and elbows close to your head and lower the bar cable bar infront of your head until your elbows are locked and your arms parallel to the floor, then go back to starting position.

7- Straight EZ bar triceps extension

Lie down on a straight bench and hold the EZ bar close grip over you with your arms extended and close to you and elbows locked, this is your starting position.

Lower the bar down towards your forehead until you touch it, and you should keep your upper arm stationary, then go back to starting position.

8- Straight dumbbell triceps extension

Lie down on a straight bench and hold dumbell in each hand, arms extended over you plams facing each other and elbows locked and upper arms close to you, this is your starting position.

Without moving your upper arms lower the dumbells down until you reach them next to your ears and feel the stretch in your tipceps, then go back to starting position.

9- One arm overhead extension

Stand straight and hold a dumbbell in one hand and extend your arm up over your head with a slight bend on your elbow, this will be your starting position.

Lower the dumbbell down behind your head untill your tricep fully stretched and raise it back up to starting position.

Another variation: You can perform this exercise seated down without back support.

10- Dumbbell kickback

Hold dumbbell in each hand, stand with little bend in the knees, and bend your upper body forward from the waist so your torso almost parallel to the floor, your upper arms close and parallel to your torso and floor, and your forearms pointed to the floor palms facing each other, and your head up, your forearms and upper arm should form 90 degree, this will be your starting position.

Without moving your upper arm lift the weight back fully using your forearms, and you should feel the contraction in your triceps,then go back to starting position.

Another varistions:

  • You can perform this exercise with one arm at a time using the same position as one arm dumbbell row on a straight bench.
  • You can use low pulley cable, without attaching any handle.

11- Cable one arm tricep pushdown

Stand straight legs normal width apart infront of high pulley cable and attach D-handle, hold the handle and bring your upper arm close to your body and perpendicular to the floor, and your forearm should form 90 degree with yout upper arm plams facing up, this will be your starting position.

Push the cable down to end without moving your upper arm untill your feel the contraction in your triceps, then go back to starting position.

12- Close grip pushup

Get into pushup position, your hand close to each other, your index finger and your thumbs fingers touch to each other, your hips and your upper body straight with your legs, your starting position will be arms extended and body away from floor.

Lower your self down until your chest almost touch your hands, than go back to starting position.

13- Tate press (single arm)

Lie down on a straight bench on your back and hold a dumbbell in one hand, and extend your arm over you with slight bend you elbow plams facing forward, this will be your starting position.

Without moving your upper arm lower the weight down until you touch your chest and fell the strech in your triceps, then go back to starting position, then start with other arm.

Another variation: You can perfrom this exercise with both arms extended up plams facing forward and dumbbells touch each other at the top, then you lower the weight down both together with bending your elbows outwards untill you touch the dumbbells your chest and go up again.

14- Rope pushdown

Attach a cable rope to high pulley and stand staright with a little inclined forward of your upper body from the waist, hold the rope palms facing each other and upper arm perpendicular to floor and forearms almost 90 degree with upper arms, this will be your starting position.

Without moving your upper arms push the cable down fully extended using your triceps by bringing each side of the rope to the side of your thighs until your feel the contraction in your teiceps, then go back to starting position.

Another variation: You can use V angled bar for this same exercise.

15- Triceps pushdown (close grip outer triceps)

Attach straight cable bar to high pulley and stand straight with a little inclined forward and hold the bar close grip plams facing down, and upper arms perpendicular to floor and forearms almost 90 degree with upper arms, this will be your starting position.

Without moving your upper arms push the cable bar down fully extended using your triceps, and arms perpendicular to the floor untill you feel the contraction in your triceps, then go back to starting position.

16 Triceps pushdown (wide grip inner tricep)

Attach straight cable bar to high pulley and stand straight with a little inclined forward and hold the bar wide grip plams facing down, and upper arms perpendicular to floor and forearms almost 90 degree with upper arms, this will be your starting position.

Without moving your upper arms push the cable bar down fully extended using your triceps, and arms perpendicular to the floor untill you feel the contraction in your triceps, then go back to starting position.

(pictures coming soon)

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