Top 10 Triceps Exercises
Choose 1–2 Triceps Exercise that suits you in complexity. Include them in your workouts and alternate every week. A different type of load will prevent addiction and ensure constant growth.
Perform 3-5 sets of 8-12 times. Choose weight so that the last repetitions in the approach are challenging, but the technique does not suffer.
In regular push-ups, most of the load falls on the pectoral muscles. In diamonds, due to the narrow setting of the hands, the emphasis is shifted to triceps.
Place your palms on the floor so that your thumbs join to form a “diamond.” Tighten your abs and buttocks to keep your body fit, lower your shoulders.
Perform push-ups in full range, until the chest touches the floor.
- Back push-ups on the bench
Another exercise without special equipment. Find low support, turn your back to it and place your palms so that your fingers look to the sides. Thanks to this unusual setting of the hands, the shoulder joint will go forward less, which means that the chances of damage to it will be reduced.
Straighten your legs, do not raise your shoulders. Get down to parallel shoulders with the floor, and then squeeze yourself up. Try to do the exercise smoothly, without jerking: so you load the triceps as much as possible and do not injure the joint.
This exercise can be performed with or without the additional weight if your muscles are not yet ready for weighting.
Grasp the bars, do not raise your shoulders, bring the shoulder blades. Get down to parallel shoulders with the floor. Keep the body straight; do not lean forward: this will maximise the load of triceps. Squeeze yourself up and repeat the exercise.
If you still can not do push-ups on the uneven bars with the weight of your body, try to do it with the help of an expander. Throw a rubber tape on the bars, insert your feet into the loop and push up with support.
- French bench press with barbell
For this exercise, you can use different vultures: straight, EZ or W. A curved bar allows you to grab the bar a bit at an angle – it’s more convenient.
Lie on the bench, press the feet to the floor. Raise the bar in front of you and take your straight arms behind your head. If they are perpendicular to the body, the triceps will rest at the extreme point.
Now bend your elbows and lower the barbell behind your head. The shoulders do not change their position, only the forearms work. Return the bar and repeat.
- Dumbbell bench press from behind
In this exercise, the triceps are first stretched under load and then contracted to return the arms to their original position.
Grasp the dumbbell pancake with both hands, lift it and pull it behind your head. Now bend your elbows, lower the dumbbell and raise it again. Make sure that your shoulders do not move: only the forearms work.
- Extension of arms with dumbbells in an inclination
This exercise involves not only triceps but also the posterior bundle of deltoid muscles. These are small and weak muscles, so do not take a lot of weight.
Lean forward with your back straight, bend your arms with dumbbells at your right elbows at a right angle and keep close to your body.
Extend your arms, and then return to the starting position. Do not change the angle of the back; do not move your shoulders – only the forearms work.
- Extension of one arm resting on a bench
Unlike the previous exercise, here you rely on a bench and work with one hand. Therefore, you can take more weight and better pump triceps.
Put your left hand and knee on the bench; keep your back straight, lower your shoulders. Take a dumbbell in your right hand, bend your elbow at a right angle. Straighten it, holding it close to the body, and then return it.
- Extension of arms on a block with a rope handle
Turning the arms outward allows more load on the lateral head of the triceps, that is, its outer side.
Hang the rope handle on the block, grab both ends. Take a stable position, straighten your back, lower your shoulders, keep your elbows close to the body.
Pull the handle down until your arms are straight. At the same time, spread the ends of the handle, turning your hands with your elbows to the sides.
- Extension of the arms on the block with a reverse grip
This design allows you to load better the medial head of the triceps, located closer to the inner part of the arm.
Hang on the block the usual handle, grasp it with a reverse grip. Extend your elbows until your arm is fully extended and bend back.
10. Extension on the block from behind the head
In the initial position, triceps are stretched. This increases the load on the muscles and allows them to work out better.
Stand with your back to the block, grab the rope handle and raise it above your head. Bend your elbows at a right angle, put your bent leg forward to take a stable position.
Now straighten and bend your arms.
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