When it comes to arm development, most gym-goers often focus more on the biceps, neglecting the triceps which make up approximately two-thirds of the arm. If you’re looking to bulk up your arms, you need to pay more attention to your triceps. Why? The triceps are responsible for extending the elbow joint or straightening the arm, which is a big part of most pushing movements.
In this post, we’ll delve into the world of triceps training and outline our top 4 exercises that are guaranteed to help you build incredible triceps.
1. Close-Grip Bench Press
If you’re looking for an exercise that targets your triceps and also engages your chest and shoulders, the close-grip bench press is a great option. Here’s how you do it:
- Set up: Lie flat on a bench with your feet firmly planted on the ground. Grab the barbell with a grip narrower than shoulder-width.
- Execution: Unrack the barbell, lower it to the middle of your chest while keeping your elbows tucked close to your body. Pause for a moment, then push the barbell back up to the starting position until your arms are fully extended.
- Tips: Avoid flaring your elbows out to the sides as this shifts the focus to your chest muscles instead of your triceps.
Despite the intimidating name, skullcrushers are an effective way to target all three heads of your triceps.
- Set up: Lie flat on a bench holding an EZ curl bar with a close grip. Extend your arms fully so that the bar is above your head.
- Execution: Lower the bar by bending at the elbows, keeping your upper arms stationary. Bring the bar down towards your forehead (hence the name), pause, then extend your arms back to the starting position.
- Tips: Make sure to maintain control of the bar at all times. The focus is on the bending and extending of the elbows, not the movement of your upper arms.
3. Triceps Dips
Dips are an excellent bodyweight exercise that not only works your triceps, but also your chest and shoulders.
- Set up: Position yourself on a dip bar or parallel bars with your arms straight and supporting your body weight.
- Execution: Lower your body by bending your elbows until they form a 90-degree angle, while keeping your elbows close to your body. Then, extend your arms, pushing yourself back up to the starting position.
- Tips: Avoid leaning too far forward as this puts more emphasis on your chest. To target the triceps, try to keep your body upright.
4. Overhead Triceps Extension
This exercise specifically targets the long head of the triceps, helping to add more size and definition.
- Set up: Stand or sit with a dumbbell in both hands. Extend your arms fully and hold the dumbbell vertically above your head.
- Execution: Lower the dumbbell behind your head by bending at the elbows, keeping your upper arms close to your ears and stationary. Once your forearms touch your biceps, extend your arms back to the starting position.
- Tips: Avoid using your back or shoulders to lift the weight. The movement should come from your elbows.
In conclusion, remember that triceps training is crucial for building strong, balanced arms. Include these four exercises in your workout routine and you’re on your way to gaining those enviable, powerful triceps. Keep in mind that proper form is vital for effectiveness and safety, and progress takes time.