Looking to build bigger, stronger arms? Your triceps make up nearly two-thirds of your upper arm, making them essential for overall arm size and strength. Whether you’re training at home or in the gym, focusing on the right triceps exercises can accelerate muscle growth and improve performance in pressing movements like the bench press or overhead press. In this guide, we’ll break down the Triceps Exercise for mass and strength, complete with form tips and variations to suit every fitness level.
1. Diamond Push Up
Many individuals perceive the standard push-up primarily as a chest workout. Although it does engage the chest muscles, altering your hand placement (by bringing them closer together) can significantly redirect the focus towards the triceps.
The Diamond Push-Up stands out as the most effective push-up variation for specifically targeting the triceps. It is my preferred Triceps exercise for triceps development.
In simple terms, this variation involves performing a push-up with your hands positioned closely together directly beneath your chest, usually with your index fingers and thumbs touching to create a “diamond” or triangular shape.
2. Bodyweight Triceps Extension While Kneeling
In comparison to push-ups, which require significant shoulder movement (flexion/adduction), the bodyweight triceps extension limits the motion to the elbow joint.
This exercise is among the most effective for isolating the triceps brachii without the need for dumbbells, barbells, or weight machines.
It effectively mimics the movement pattern of well-known weighted exercises, like the overhead dumbbell or cable tricep extension, while relying solely on your body weight.
3. Overhead Dumbbell Triceps Extension
The overhead dumbbell triceps extension is an excellent exercise that effectively develops muscle and strength across all three heads of the triceps.
This exercise is not only highly effective but also relatively easy to master, requiring minimal equipment – just a dumbbell and possibly a bench.
It’s important to note that the long head of the triceps originates from the scapula (shoulder blade) and crosses the shoulder joint. When your arm is lifted overhead, the long head is elongated and contracts powerfully during the extension.
4. Dumbbell Kickback
The kickback exercise involves all three heads of the triceps; the particular position (bent-over with the arm extended back) highlights the lateral and medial heads more prominently, particularly at the peak of the movement. The long head remains engaged.
This is an isolation exercise, meaning that, in contrast to other movements like the push-up or bench press, the tricep kickback specifically focuses on the triceps muscle.
5. Lying Barbell Triceps Extension
The lying barbell triceps extension, commonly known as skull crushers, may be considered a classic exercise, yet it has remained popular for good reason. When performed properly, this movement promotes remarkable growth in the triceps that is hard to rival.
Recent studies indicate that the overhead position greatly enhances hypertrophy in the triceps brachii, especially in the long head.
6. Overhead Barbell Tricep Extension
I can assert with confidence that this exercise enhances triceps development more rapidly than nearly any other tool in your training regimen.
It engages all three heads of the muscle, with a particular focus on the long head of the triceps.
7. Close-Grip Bench Press
The close grip bench press is a variation of the standard bench press, designed to enhance muscle and strength development in the triceps.
This compound exercise engages several muscle groups at once. Besides targeting the triceps, it also activates the chest, anterior deltoids, and serratus anterior.
Research has indicated that, in comparison to the conventional bench press, this narrower grip places greater emphasis on the triceps brachii while reducing the focus on the pectoralis major and shoulder.
8. Tricep Pushdown
You have likely encountered and perhaps performed the tricep pushdown more frequently than any other triceps exercise. Its popularity stems from its accessibility, the simplicity of mastering the fundamental movement pattern, and its remarkable effectiveness.
This exercise is excellent for isolating the triceps and achieving a significant pump. It provides consistent tension across the entire range of motion.
9. Dumbbell Lying Triceps Extension
The lying tricep extension with a dumbbell is a fantastic exercise to start your triceps workout routine.
As an isolation exercise, it engages only one joint, which can help in addressing any imbalances in the triceps.
Additionally, it does not place any strain on the wrists, making it a suitable option for individuals suffering from wrist strain or injury.
10. Overhead Cable Tricep Extension
The overhead rope tricep extension is among the most effective isolation exercises for focusing on the long head of the triceps.
For building muscle, you should include this exercise in your triceps workout.
Conclusion
Incorporating a mix of these exercises into your workout regimen allows you to engage all three heads of the triceps muscle, optimizing strength and hypertrophy results.
For optimal triceps growth, it is recommended to train your triceps a minimum of twice weekly, ensuring sufficient rest and recovery time between sessions.
Focusing on triceps training is crucial for enhancing tricep size and boosting upper body strength and performance.
