You’ll hear the same answers from 10 lifters every day — chest, back, arms, biceps and possibly legs. Only a handful of lifters will mention that they are working the triceps. There is a generic “arm day” that includes the triceps. They are not highlighted enough, which is a mistake.
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The tris is a powerful muscle that can move heavy loads during the more common bench press and overhead presses. They also cover more floor area on the upper arm, which makes them more responsible for increasing arm size than the common biceps. Now is the time to give the triceps the attention they deserve.
Greatest Triceps Exercises
Dumbbells
Weight
Muscle Mass
For Energy
The Best Triceps Exercise with Dumbbells
Dumbbells are a great way to reduce joint pressure because the arms can move freely without being restricted. Because many triceps exercises can cause elbow pain due to the leverage involved, dumbbells are a popular alternative.
Exercises for the Dumbbell-Solely Triceps
This dumbbell-only plan will help you build size and strength in your triceps without the need for a fully equipped fitness center, flexible cable stations, or an array of equipment.
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You can work the three heads of triceps using a bench and dumbbells that are of high quality. This will cause minimal joint stress.
Impartial-Grip Dumbbell Bench Press
You can do this: Lie on a bench and “kick” dumbbells into the locked-out place right above your chest. Plant your feet flat on the floor and face your palms inwards. As you lower the weights, keep your head and tailbone firmly on the bench. As you lower the weight, allow your elbows to move past your ribs. Your elbows should be close to the bottom of the bench, and the dumbbells must touch the top of your chest. Press the weights upwards by reversing your direction.
Units and Reps : 4 x 6-8
Relaxation Time: Two minutes in between units
Dumbbell Cranium Crusher
Do it: Lie down on a bench and place dumbbells overhead with your palms facing each other. Hold your glutes and head on the bench. Only bend your elbows, and lower the weights on the bench behind you. In the backside position, your elbows should be level with the ceiling. Your fingers must face your ears.
Units and Reps : 4 x 10-12
Relaxation Time: One minute in between units
Single-Arm Overhead Extension
Do this: Sit up straight on a bench and hold a dumbbell in one hand. Touch the triceps with your free hand. This keeps the arm in place and strengthens muscle recruitment. (1) Bend your elbow in an arc to lower the load without moving your upper arm. The load should be behind your back shoulder in the bottom place. As you increase the load, keep your elbow pointed up. Perform all reps using one arm before switching sides.
Units and Reps : 3 x 15-20
Relaxation time: no relaxation between units. 30 seconds between units.
The Best Body Weight Triceps Exercise
The majority of bodyweight actions include multi-joint exercises that emphasize these larger physique parts.
Certain exercises or variations of workouts can focus on the triceps, while other muscle tissues, like the chest and shoulder, serve as a support.
Triceps measurement and energy without weights
The triceps are the first muscles to be recruited in this bodyweight only triceps workout.
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Choose any of these exercises to add into a full-body or higher-body workout, or do the entire exercise as part of a day-long triceps coaching.
Tiger Bend Push-Up
Start by kneeling down with your elbows, forearms and knees at the bottom. Set your elbows directly underneath your shoulders. Your knees should be under your hips. And your hands should be down. Your arms should be straightened by pressing your fingers. Do not let your back sag. Move your knees and feet further back to make the exercise more difficult. The most difficult development is to do the train with your legs straight and only your toes touching the floor.
Units and Reps : 4 x 6
Relaxation time: 2 minutes between units
Dip with One and a Half Reps
Do it: Begin at a dip-station or between two strong chairs or large benches. Ascend to the top with your arms locked. As you lower your body by bending your arms, keep your torso and head upright. Hold your elbows straight and not curved to the sides as you descend. After a few inches, pause and then press to lockout. Reduce yourself once more as far as you can before pressing to full lockout. This is one complete rep.
Units and Reps : 4 x 6-8
Relaxation Time: 60 seconds in between units
Shut-Grip Push-Up
Start with your fingers just below shoulder width and your foot on the floor, slightly wider than shoulder width. Keep a straight line from your neck down to your feet. Reduce your entire body until your chest almost touches the floor. Keep your elbows pointed in the direction of your feet, and not outwards to the walls.
Units and Reps : 3 x 12-15
Relaxation time between units: 30 seconds
The Best Triceps Exercises for Muscle Mass
Many, if no all, weightlifters in the gym are looking to build big arms. Over-concentrating on building the biceps, however, is a inefficient and ineffective way to increase arm size.
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Anecdotes about the triceps are common in gym locker rooms. This statistic, while well-intentioned, is as random as it is widespread. The morale behind the statement is strong. It’s true that the triceps has a greater influence on arm size than the biceps because it is anatomically larger, even before the muscle-building stimuli of weight training.
Extra Measurement for your Tris
The triceps can be worked in a variety of ways relative to the torso for maximum muscle growth. Due to the different attachment points of the three heads, the triceps muscles can be worked in a variety of positions.
Rope Pressdown
Connect a rope handle to a high cable pulley. Pull your elbows together at chest level with each finger while holding the rope. Hold your legs slightly bent, and your torso straight. For a complete contraction, press your fingers down. Pause for a second in the rear. When lowering the weight, don’t allow your elbows to move forward.
Units and Reps : 4 x 8-12
Relaxation time between units: 30 seconds
Dumbbell Overhead Extending
Sit on a bench with one dumbbell in each hand. Keep your core tight while lowering the weight behind your head toward the bench. Your elbows should be pointing forward, and not outward. In the bottom position, your triceps should be stretched out and your hands should be near the back of your neck. Slowly increase the weight, maintaining a forward-elbow position.
Units and Reps : 4 x 10-12
Relaxation Time: 60 seconds in between units
The EZ-Bar Cranium Crusher
Do this: Hold an EZ-curl with a moderately wide (neither closed nor extensive) grip. Sit down on a bench. While you are lying down, “kick” your load into a locked-out place above your head. Reduce the weight towards the bench behind you and allow your elbows to move slightly as you bend your hands. Rest the load for a few seconds in the back before returning to the starting place.
Units and Reps : 3 x 10-12
Relaxation: Do not relax before transferring to the next train.
EZ-Bar Shut-Grip Bench Press
Hold the same weight at the same hand position as the previous exercise. Start with your arms straight above your chest. Reduce the weight until it touches your lower chest. Keep your elbows close to your side, and not pointed outwards.
Units and reps: 3 x AMRAP
90-second relaxation period before returning to an earlier train.
Greatest Triceps Exercise For Energy
The power of the triceps is essential for any urgent workout, and also provides stability during pulling exercises. Strengthening triceps can translate into total-body strength, so focusing on tris will result in a more powerful physique.
Exercises that Target the Triceps
While some lifters use triceps training as a help exercise, using lighter weights with higher reps, focusing on the tris specifically for power can result in a more direct increase in overall power.
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Priorities in training should always be respected. When you try to address bench, overhead and triceps power simultaneously, your progress and recovery could be compromised. It is more efficient to give triceps priority for a few weeks before re-prioritizing chest and shoulder.
Shut-Grip Bench Press
Do this: Lie flat on a bench press station. Use an overhand grip with fingers just a little closer than shoulder width to increase triceps tension and decrease chest recruitment. As you lower the bar to your chest, keep your feet flat. You should have your elbows pointing in the direction of your feet.
Units and Reps : 5 x 3 – 5
Relaxation Time: Three minutes in between each unit.
Weighted Dip
Do this: When you are at a dip station with your arms locked, jump to the highest point. Keep your head and torso up. Reduce your body as far as you can, depending on your shoulder range of motion. Hold your elbows pointing backwards and not flared out. This will help you to recruit the triceps. For added resistance, use a weighted vest or dip belt.
Units and Reps : 4 x 6-8
Relaxation Time: Three minutes in between each unit.
Partial Overhead Press
Start in an influence rack with a barbell held overhand at about collarbone height. As you lift the weight overhead, keep your core tight and your knees slightly bent. Reduce the load until it is at eye level before pressing to full lockout again. Every repetition, bring the load to eye-level or no lower. This will increase triceps recruitment while reducing shoulder activation.
Units and Reps : 4 x 8-10
Relaxation time: 2 minutes between units
Triceps muscle tissue
The triceps muscles are not one of the most common body parts, but they do play a vital role in many higher-body workouts. They also support a lot of lower-body workouts.
Here’s an in-depth look at the triceps and how they can be most effectively trained.
Triceps Brachii
Three separate muscle heads work together to straighten or increase the arm. The medial, lateral, and lengthy heads all attach just below the elbow.
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The medial and lateral head originates on the upper arm, while the long head is connected to the scapula. The long head is positioned at the shoulder joint and serves an additional function in regulating the motion of the arm.
When the arm is raised overhead during triceps exercises, such as overhead extensions, the shoulder will be more intensely activated.
Heat up your Triceps
It is essential to warm up your joints and muscles before you begin any exercise. This will maximize performance and minimize joint pressure. The triceps should be included in the warm-up, but also the surrounding muscles (chests, backs, shoulders and biceps).
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Here’s an easy and effective resistance band warm up to begin any triceps exercises.
Heat up your Triceps band
Band Pull-Aside – Grab the resistance band with your palms down. Start with your arms extended in front of your chest. Keep your hands firmly locked while pulling them towards your shoulders. Before returning to its starting position, the band should touch your chest. Perform 15 reps before moving on to the next exercise.
Band Chest: Press the band until it is at a level that is roughly chest height. Turn away from the anchorpoint. Take one end of the band with each hand. Hold your hands out straight in front of your shoulders and then press forward. Perform 15 reps before moving on to the next exercise.
Band Curl: While the band is still at chest height, turn around and grab one end of the band with each hand. Step back and straighten your arms. Keep your elbows at shoulder height and curl your fingers with thumbs up towards your face. Perform 15 reps before moving on to the next exercise.
Band Pressdown: Hold a band with each hand, and then step forward. Pin your elbows against your ribs. Your fingers should be close to your waist as you straighten your arms. Bring your hands back to chest level. Perform 15 repetitions before returning to your primary train. Complete two circuits.
Tri to Focus
Do not let other body parts overshadow your triceps, literally. The triceps are often overlooked, working quietly alongside their more attention-grabbing counterpart the biceps.
Tris only come into play when you need them, like when you’re trying to set a new bench press record or want to bulk up your sleeves. Now is the time to put them front and center, choose a targeted training plan and give them that extra attention they need.
