The triceps brachii is made up of three heads, which can take up a large portion of the upper arm and are important for both function and aesthetics of the arms. When wondering how to build better triceps, well you are one of those people out there who want big defined arms. In this guide, we cover everything you need to know about an awesome targeted tricep workout.
Close-Grip Bench Press
The close-grip bench press is a compound exercise that doesnoff a lot of pressure on the triceps. Bringing hands together on the barbell places more stress on the triceps, especially medial head. Make sure you use correct form, and then slowly add weight to your lifts so as to make it difficult for your triceps and keep them progressing.
Tricep Dips
Tricep dips are one of the best bodyweight exercises to hit all three heads of your tris. Lower your body using parallel bars or some other good elevated surface and make sure to keep the elbows close to your sides. This exercise is great for hitting the triceps through their full range of motion and building similar strength endurance.
Overhead Tricep Extension
Unlike the overhead tricep extension which isolates the long head of the triceps. With a dumbbell or barbell overhead with both hands, lower the weight behind your head and extend back up. It is a great exercise to lengthen and shorten the muscle, which helps build the triceps.
Tricep Kickbacks
Tricep kickbacks are effective in isolating the lateral head of the triceps and shaping up that outer arm. Grab a dumbbell in each hand, hinge at the hips, and straighten your arms backward. Keep the movement as controlled and do not swing — The aim is to get that tricep working during this movement!
Skull crushers (lying tricep extensions)
The skull crushers help target specifically the triceps long head muscle by isolating it while you are laying down on a flat bench; EZ-curl bar or dumbbells, lowering the weight to your forehead before extending arms back up. Perform it in a controlled fashion right down and return up as any jerking motion may aggravate the elbow.
Rope Tricep Pushdowns
Rope tricep pushdowns are a great isolation exercise for the lateral head of the triceps and use a cable machine. Maintain your elbows as close to your sides as you can and extend the rope down while fully extending the arms. The cable tension is constant, which helps disclose more muscle fibers active in the movement.
Diamond Push-Ups
Diamond push-ups are a triceps bodyweight exercise that will also involve your chest and shoulders. Place your arms in a diamond shape under your chest and do push-ups, working those triceps as you push your body back up. Change it up: hand position or feet on something to make it easier/harder.
Reverse Grip Triceps Pushdowns
The only difference is that the cable attachment is held underhand. Depending on grip (pronated versus supinated), this variation can target the medial head of the tricep muscle more, which allows for unique growth stimulus.
Adding mass to your triceps needs a blend of compound and isolation exercises and approach that comes with years of said effort. Add a mixture of these actions into your exercise routine, boost the obstacles taken, and also allow on your own to recover for one of the most accomplished tricep results. One also needs to keep in mind that a holistic approach — including proper nutrition and rest — is key for developing triceps that are, not only bigger but, well defined.
