Best Exercises to Build Tricep Muscles

The triceps make up the majority of your upper arm, playing a key role in extending the elbow and stabilizing the shoulder joint. Strong, well-developed triceps not only enhance your arm size but also improve your strength in pushing exercises like the bench press. In this article, we'll go over the best exercises to build tricep muscles and create more balanced, powerful arms.

Understanding the Triceps

The triceps, located at the back of your arm, consist of three heads: the long head, the lateral head, and the medial head. Each head plays a role in elbow extension and shoulder stabilization. To effectively build tricep muscles, it's essential to target all three heads with a variety of exercises.

1. Close-Grip Bench Press

The close-grip bench press is one of the best compound exercises for building tricep size and strength. This movement primarily targets the triceps while also engaging the chest and shoulders, making it an excellent addition to any upper body workout.

Lie flat on a bench and grab the barbell with a grip narrower than shoulder-width. Lower the bar to your chest while keeping your elbows close to your sides. Push the bar back up by extending your elbows, focusing on contracting the triceps.

2. Tricep Dips

Tricep dips are a great bodyweight exercise that targets the triceps, chest, and shoulders. This exercise can be performed on parallel bars or using a bench for a simpler variation.

To perform tricep dips, place your hands on the bars or bench behind you and lower your body by bending your elbows, keeping your back straight. Push yourself back up by extending your arms, making sure to fully engage the triceps. To increase the difficulty, you can add weight by using a dip belt.

3. Overhead Tricep Extension

The overhead tricep extension is a great isolation exercise that targets the long head of the triceps. It can be performed with a dumbbell, barbell, or cable machine to provide a deep stretch and a strong contraction in the triceps.

To perform this exercise, hold a dumbbell with both hands overhead. Keep your elbows close to your ears and lower the weight behind your head by bending your elbows. Extend your arms back to the starting position, focusing on squeezing your triceps at the top of the movement.

4. Tricep Pushdown

The tricep pushdown is a machine-based exercise that allows for constant tension on the triceps throughout the movement. It mainly targets the lateral and medial heads of the triceps, making it a great finishing exercise for a tricep workout.

Using a cable machine, grab the straight bar or rope attachment with both hands. Keeping your elbows close to your sides, push the bar down by extending your arms. Slowly return to the starting position, keeping tension on the triceps throughout the exercise.

5. Skull Crushers (Lying Tricep Extension)

Skull crushers are an isolation exercise that focuses heavily on the long head of the triceps. This movement provides a deep stretch in the triceps, making it ideal for building muscle mass.

Lie on a bench holding an EZ-bar or dumbbells with your arms extended above your chest. Lower the weights towards your forehead by bending your elbows, then extend your arms back to the starting position. Focus on keeping your elbows still throughout the movement to maximize tricep engagement.

Training Tips for Building Triceps

To maximize your tricep growth, keep these tips in mind:

• Focus on Form: Keep your elbows close to your sides during tricep exercises to avoid engaging other muscles and maximize tricep activation.
• Use a Full Range of Motion: Lower the weight fully during each rep to stretch the triceps, and fully extend your arms to maximize muscle contraction.
• Progressive Overload: Gradually increase the weight or reps over time to continually challenge your triceps and stimulate growth.
• Don't Neglect Recovery: The triceps are involved in many pushing exercises, so ensure you're allowing enough time for recovery between sessions.

Conclusion

Building strong, well-defined triceps requires a mix of compound movements and isolation exercises that target all three heads of the muscle. The exercises in this article will help you strengthen and grow your triceps, improving your overall upper body strength and aesthetics. Focus on proper form, gradually increase the intensity, and stay consistent to see the best results in your tricep development.

---

Need Help Tracking Your Reps And Sets While Hitting Your Tricep Workouts