The 5 Best Exercises to Build Bigger Triceps

Building bigger triceps is essential for anyone looking to enhance their overall arm strength and aesthetics. The triceps muscle, located at the back of your upper arm, is primarily responsible for extending the elbow and contributes significantly to the mass and definition of your arms. Below, we outline five of the best exercises to help you achieve those well-developed, stronger triceps you’ve always wanted.

1. Close-Grip Bench Press

The close-grip bench press is a powerhouse exercise that primarily targets the triceps while also working the chest and shoulders. By narrowing your grip, you shift the focus to your triceps.

How to Perform:

• Lie on a flat bench and grab the barbell with a grip that is about shoulder-width apart.
• Lower the bar slowly to your chest, keeping your elbows tucked close to your body.
• Press the bar back up to the starting position, fully extending your arms.

Tip: Keep your hands positioned correctly and maintain proper form to avoid shoulder strain.

2. Skull Crushers

Skull crushers, also known as lying triceps extensions, are incredibly effective for isolating the triceps.

How to Perform:

• Lie on a flat bench with a barbell or dumbbells held above your chest, arms fully extended.
• Slowly lower the weights by bending your elbows, bringing them toward your forehead.
• Extend your arms back to the starting position.

Tip: Control the movement and avoid letting the weight drop quickly to maximize tension on the triceps.

3. Dips

Dips are a compound movement that reinforces strength in the triceps, chest, and shoulders. They can be performed on parallel bars or using dip stations.

How to Perform:

• Grasp the bars with your arms straight and your legs hanging below.
• Lower your body by bending your elbows until your upper arms are parallel to the ground.
• Push back up to the starting position.

Tip: Keep your body upright to emphasize triceps activation.

4. Tricep Pushdowns

Tricep pushdowns are an isolation exercise that allows you to target the triceps more directly. Using a cable machine yields excellent results.

How to Perform:

• Stand at a cable machine with a high pulley.
• Attach a straight bar or rope to the cable and grasp it with both hands.
• Keep your elbows close to your body and push the bar down until your arms are fully extended.
• Return to the starting position with control.

Tip: Experiment with different attachments (like a rope or straight bar) to activate various parts of the triceps.

5. Overhead Tricep Extensions

Overhead tricep extensions help stretch and engage the long head of the triceps, promoting better growth and definition.

How to Perform:

• Stand or sit with a dumbbell held overhead with both hands under the inner plate of the weight.
• Slowly lower the dumbbell behind your head by bending your elbows.
• Extend your arms back to the starting position.

Tip: Keep your elbows as close to your ears as possible to maximize tension on the triceps.

By incorporating these five exercises into your workout routine, you can effectively target and develop your triceps for both strength and size. Always remember to warm up properly and focus on form to prevent injuries. Happy lifting!

For more tips and detailed workout plans, check the link in the comments!