10 Best Triceps Exercises

The triceps brachii muscles make up about two-thirds of the upper arm, so if you want big arms, working your triceps is a must. The problem is that every athlete has a different approach to their training. Some people simply do various types of push-ups, while others spend an entire hour at a dumbbell rack. What's better? Well, it depends on what kind of exercise you are planning to do.

Therefore, for this article, from dozens of existing exercise options, the 10 best for the development of the triceps muscles were selected, and they were selected according to the following criteria:

Easy to learn and perform
General muscle stimulation and intensity
Popular among professional athletes and bodybuilders (This is important!)
Availability of equipment in gyms

You can also put these exercises into practice with the three complete workouts below. Combine one with the best chest exercises on Monday and another with biceps on Friday, and you've got a recipe for bigger arms. Just remember to eat and take supplements for muscle growth!

The Best Triceps Workouts

Triceps workout to gain muscle mass

If you're someone who neglects to train your triceps as hard as your biceps, this high-volume workout is for you. She starts with a heavy French press, then moves on to lighter variations with dumbbells and a cable machine exercise.

Set of exercises:

French incline press - 4 sets of 6-8 reps (90 sec rest)
Dips - 4 sets of 8-12 reps (90 sec rest) If you can't do 8-12 reps with your bodyweight, use a resistance band or machine. Add weight as needed to reach your target rep range.
French press with dumbbells while seated - 3 sets of 10-12 reps, rest 1 min.)
Extension of arms from the upper block - 3 sets of 10-12 repetitions (rest 1 min.)

Triceps workout for beginners

Use these three movements to give your arms everything they need to strengthen and grow. This workout can be added to a chest or biceps day, but is also great for doing on your own on a smaller scale 2-3 days a week.

Set of exercises:

Close grip bench press - 3 sets of 12, 10, 8 reps (rest 90 sec)
Arm extension from the lower block while sitting - 3 sets of 12, 10, 10 repetitions (rest 90 sec)
Reverse push-ups - 3 sets of 15, 12, 12 reps (90 sec rest) Add weight if necessary and elevate your feet on the bench to stay within your rep range.

Triceps training on machines

Perform this workout with high reps and short rest periods to tone your triceps muscles and focus on the brain-muscle connection. Using machines allows you to easily add drop sets and rest-pause methods to your workout to achieve maximum triceps work.

Set of exercises:

Push-ups in the simulator - 3 sets of 8-10 repetitions (rest 90 sec)
Upper arm extension - 3 sets of 8-10 reps (1 min rest) Complete all reps with one arm, then switch to the other. Do not rest between sides, but rest for 1 minute. between approaches.
Arm extension from the lower block while sitting - 3 sets of 10-12 repetitions (rest 1 min.)
Arm extension from the lower block lying down - 3 sets of 10-12, 10-12, 12-15 repetitions (rest 1 min.)

Importance and benefits of the method

To understand the need for the method, you should know what exercises you need to do to work the “back-biceps”.

One of the most effective options is to train these muscle groups in one day, this is recommended by instructors. A number of back exercises make the biceps work, although this is not included in the back training plans. But when we pump our arms, our back doesn't work.

Reference. The exception is lifting a barbell with a large weight with the biceps muscle - then the back is included in the work, since “cheating” is used - swinging the body. Flying dumbbells while tilting the body gives work to the back and rear delta. The biceps remain without significant load.

Anatomy

The shoulder extensor consists of three bundles or heads:

The lateral or outer head is attached to the back of the shoulder and is the most prominent part of the triceps.
The medial or middle head of the triceps muscle is located midway between the external and internal bundles and is attached to the back of the shoulder above the medial head.
The long or inner head of the muscle is attached to the shoulder blade; this part of the muscle is involved not only in extending the arm, but also in bringing the shoulder to the body.

All three bundles of the triceps muscle are connected into one tendon, which is attached to the elbow joint.

Main functions of the triceps:

Extension of the arm at the elbow joint.
Pulling the shoulder back.
Shoulder and forearm stabilization.

Features of muscle structure

In order to properly pump a muscle, you must first understand the features of its structure.

The triceps consists of three bundles:

Long. It starts from the back of the shoulder blade and ends at the elbow.
Middle or medial. It is located at the elbow between the other two triceps bundles.
Lateral. It is located on the outer part of the arm.

A well-developed lateral bundle gives a beautiful relief. However, if you only inflate it, it will stick out too much, which will create the opposite effect. Therefore, for an even bend it is important to work on all three parts.

A well-developed long head avoids the sagging of the inner part of the arm that usually occurs in women.

Common mistakes

Beginners are often in a hurry and try to quickly increase the weight of the weight. Because the barbell is too heavy, they begin to do the exercise incorrectly, helping the triceps cope with the load and involving the large muscles of the chest and back in the process. Remember quality is more important than big scales.

Try to ensure that during training you perform movements only using the muscles of your arms. Your elbows should always be in the same position.

When doing bench presses and dips, try to keep your arms closer to your body, do not spread them to the sides. Remember, when working with weights while sitting or standing, be sure to keep your back straight; this is the basic rule of bodybuilding training.

Rear push-ups

When choosing triceps exercises at home, we recommend paying attention to this exercise.

Initial position

Place your hands on the gymnastic bench from behind. At home, you can use two stools. Stretch your legs in front of you on the floor or another bench.

Performance

As you inhale, you need to lower yourself down so that your arms bend to a right angle. As you exhale, lift your body up and straighten your arms.

Recommendations

To increase the load, you can pause in the lower and upper positions. You should not spread your arms too wide, as in this case the main load will fall on the deltoid and pectoral muscles.

Isolation exercises

Effective isolation movements for the arm extensor performed with weights:

French bench press. Primarily aimed at developing a long triceps bundle. Take a barbell, lie down on a bench, and lift the barbell above your head. To begin the exercise, bend your elbows, lowering the bar. Stop the bar a few centimeters above your forehead and then lift it.

Please note that when performing the French press correctly, the elbows are strictly in one place.

The exercise can be done standing or sitting. In the starting position, the bar is overhead - lower the weight behind your head and lift it, fully straightening your arms.
Lifting a dumbbell from behind your head. An exercise similar to the French press, performed with one arm, is done while sitting or standing.

Bent over arm extension with dumbbells. All three shoulder extensor fascicles are actively involved in this movement. To perform it, take a dumbbell, bend at the waist, and, leaning your opposite hand and foot on a horizontal bench, raise and lower the dumbbell, bending and straightening your arm at the elbow joint. Be sure to keep your back straight while working.

The best isolation exercises for machines:

Straightening your arms on the upper block while standing. The movement is great for working the outer and middle triceps bundles. Grasp the cable or handles of the upper pulley with an overhand grip slightly narrower than shoulder width. Press your elbows tightly to your body. Extending your arms, pull the handle of the exercise machine down, then smoothly return to the starting position. Suitable for both beginners, girls and women, and experienced athletes.

Lower block row while sitting behind the head. It is performed like a French press, but here instead of a barbell we pull the handle of the machine, which makes the workout safer, because you can throw the handle at any time.
Straightening your arms on the lower block in a tilted position. The movement repeats the lifting of a dumbbell in an incline position. With any variation of it with one or two dumbbells, leaning on a bench, or without support, or when exercising on a machine, the main thing is to keep your back straight, otherwise there is a danger of damaging your spine. Well suited for beginners and will help add variety to the learning process.

Close grip bench press

The load goes not only on the triceps, but nevertheless, such a press trains these muscles very well.

Initial position

Lying on a bench. The back, shoulder blades and buttocks are pressed tightly. Feet are on the floor, feet pressed firmly to the floor surface. The bench must be equipped with stands. You can work in a Smith machine or a power rack. Take the barbell. The grip is straight. There is a distance of 2-3 fists between the palms.

Performance

Remove the projectile from the support and place it on outstretched arms at chest level. As you exhale, lower the barbell under the pectoral muscles and, touching the body, immediately lift it up. When your arms are fully extended, exhale. In the upper position, you can stop and repeat the exercise again.

Number of repetitions: 6-12. Number of sets: 3-4.

Recommendations

Let's look at how to properly pump your triceps using this exercise. You cannot hold the barbell with a reverse grip. You should not grip the barbell with a grip that is too wide or too narrow. With a wide grip, the load is transferred to the pectoral muscles, and the triceps are poorly trained. With a narrow grip, the barbell can “slide” to the side. In addition, the load on the wrist joints increases, which can become very painful after such a workout.