8 Best Exercises To Grow Your Triceps

When it comes to building strong and toned arms, the triceps are an essential muscle group to target. Not only do they play a significant role in arm extension and stability, but they also contribute to overall upper body strength. Many people think that only building big biceps would make your arms appear bigger but this is a misconception. Big triceps contribute just as much as biceps in the appearance of big toned arms. In this article, we will explore the 8 best exercises for triceps that you can incorporate into your workout routine.

• Close-Grip Bench Press

The close-grip bench press is a compound exercise that targets the triceps while also engaging the chest and shoulders. To perform this exercise, lie down on a flat bench and grip the barbell with your hands placed closer than shoulder-width apart. Lower the barbell to your chest and push it back up, focusing on engaging your triceps as you extend your arms.

• Tricep Dips

Tricep dips are a classic bodyweight exercise that targets the triceps, as well as the shoulders and chest. To perform this exercise, position yourself on parallel bars or use a bench or chair. Lower yourself down, bending your arms at a 90-degree angle, and then push yourself back up, engaging your triceps as you extend your arms.

• Cable Tricep Pushdown

The cable tricep pushdown is a great isolation exercise that targets the triceps while minimizing the involvement of other muscle groups. To perform this exercise, attach a rope or bar to a cable machine and stand facing the machine with your feet shoulder-width apart. Grip the rope or bar and push it down, extending your arms while keeping your elbows close to your body.

• Skullcrushers

Skullcrushers are a challenging exercise that targets the long head of the triceps. To perform this exercise, lie down on a flat bench and hold a barbell or dumbbells with your arms extended above your head. Lower the weight down towards your forehead, bending your elbows at a 90-degree angle, and then push the weight back up, extending your arms.

• Overhead Tricep Extension

The overhead tricep extension is an excellent exercise for targeting the triceps, particularly the long head. To perform this exercise, hold a dumbbell or weight plate with both hands and extend your arms above your head. Lower the weight behind your head, bending your elbows at a 90-degree angle, and then push it back up, extending your arms. You will feel a burn in all 3 tricep heads and particularly long head on your arms.

• Cable Overhead Tricep Extension

The cable overhead tricep extension is a variation of the overhead tricep extension. By using a cable machine, you can provide constant resistance throughout the movement, which can help to challenge the muscles and promote strength and hypertrophy. This exercise particularly targets the long head of the triceps, which is often the most difficult part of the muscle to develop. To perform this exercise, it`s important to maintain proper form and engage the triceps throughout the movement. By incorporating the cable overhead tricep extension into your workout routine, you can build strong, toned triceps and improve your overall upper body strength.

• Diamond Push-Ups

Diamond push-ups are a challenging variation of the classic push-up that target the triceps while also engaging the chest and shoulders. To perform this exercise, start in a push-up position but place your hands close together in a diamond shape. Lower yourself down, keeping your elbows close to your body, and then push yourself back up, extending your arms.

• Bench Dips

Bench dips are another bodyweight exercise that targets the triceps while also engaging the chest and shoulders. To perform this exercise, position yourself on a bench or chair and grip the edge of the surface behind you with your hands. Lower yourself down, bending your arms at a 90-degree angle, and then push yourself back up, engaging your triceps as you extend your arms. This would pump your triceps as well as chest and front delts of your shoulders.

Equipment Needed to Perform The Exercises listed Above:

The equipment needed for the exercises listed in this article can vary, but here is a general overview:

• Close-Grip Bench Press: You will need a barbell and a flat bench.

• Tricep Dips: You can perform this exercise on parallel bars or using a bench or chair.

• Cable Tricep Pushdown: You will need access to a cable machine and a rope or bar attachment. You can easily buy a cable machine and rope or grips from Kuipers-fitness.de.

• Skullcrushers: You will need a barbell or dumbbells and a flat bench.

• Overhead Tricep Extension: You will need a dumbbell, weight plate or any kind of weight easy to grip overhead.

• Bench Dips: You will need a bench or chair.

Final Thoughts 

Incorporating these 8 best exercises for triceps into your workout routine can help you build strong, toned arms and improve overall upper body strength. Whether you prefer compound exercises or isolation exercises, there are plenty of options to choose from.

It is important to note that some of these exercises can be modified or performed using alternative equipment. For example, the close-grip bench press can also be performed using dumbbells or an EZ curl bar. Always make sure to use appropriate weight and equipment like Kuiper’s for your fitness level and skill level to prevent injury and ensure proper form.