TOP 10 BEST TRICEP EXERCISES FOR BIG SIZE & STRENGTH. -

20 January, 2024 healthzworld.com 0 Comments 2 categories

The triceps, comprising 65% of the upper arm, play a vital role in toning and strengthening. Larger than the biceps, they start at the shoulder blade, run down the back of the arm, and stabilize the shoulder joint. Increase the triceps enhances shoulder and elbow stability, improving functionality and range of motion for everyday tasks and sports like tennis and swimming. Regular triceps exercises are key for overall arm fitness.

What is Tricep ?

The triceps brachii is a big muscle on the upper arm and it has three parts medial, lateral, and long. Its main job is to help us straighten our elbow, which is super important for things like reaching and getting dressed. The radial nerve controls it, and there’s this cool thing called the triceps reflex. The long head comes from the shoulder blade and does some shoulder joint stuff. We can exercise our triceps with movements like push-ups. Interestingly, animals also have triceps brachii. On the other side, we’ve got the biceps brachii, which does the opposite by bending the elbow. Sometimes triceps can get sore and in rare cases they might even get injured if someone uses steroids. Overall triceps are crucial for our daily activities, making them very important muscles.

Here we bought top 10 best Tricep exercise which can boost and help you to develop your muscle.

1. Dumbbell Standing Triceps Extension

This overhead dumbbell triceps extension exercise acts as a cable free option for targeting the triceps in the overhead position. Whether using a lighter weight for one-arm isolation or a heavier weight with two hands for immediate Growth and development of both arms, this exercise offers flexibility to arms. Use variations like using two hands to lift the dumbbell and then lowering it with one arm can add pressure to the original portion, giving to effective training. This exercise can be performed with one arm individually or both arms together and this is a valuable option for triceps development. Standing Dumbbell Triceps Extension targets the long upper part of the triceps muscles, promoting strength and a more pronounced growth. Always considered your trainer advice while performing this exercise to avoid any such injury

Below are the step to perform this exercise.

Step 1. Lift a dumbbell to a straight arm over your head

Step 2. Lower the dumbbell down behind your head while keeping your upper arm still and vertical.

Step 3. Reverse the motion and extend your arm again.

2. Overhead Cable Triceps Extension

The overhead dumbbell Tricep extension is another way to work your Triceps in the overhead position. This workout is one of most perform and used workout in gym because of its effectiveness and better result once Ronnie said in an interview if you want to achieve a desire result apart from good protein and Supplement you must add this workout in your daily routine and this workout really became one of most performed by big celebrity in bodybuilding world so this is one of the best try to add this and perform in proper Position and and always considered your trainer advice while performing to avoid any such injury.

Below are the step to perform this exercise.

Step 1. Take a dumbbell then Lift it to a straight arm over your head.

Step 2. Lower the dumbbell down behind your head while keeping your upper arm still and vertical.

Step 3. Reverse the motion and extend your arm again.

3. Barbell Lying Triceps Extension

This Barbell Lying Triceps Extension is one of best exercise for your overall triceps and stands out as a focused strength training exercise designed to amplify triceps muscle development. Performed by reclining on a bench and gripping a barbell with hands placed overhead, the exercise entails lowering the barbell toward the forehead while maintaining the stillness of the upper arms. The intentional bending of the elbows activates the triceps, guiding them through a deliberate range of motion. Recognized for its efficacy in isolating the triceps, this exercise contributes significantly to support and defining the arm muscles. Performing the movement with precision, ensuring a seamless and controlled path, is vital to prevent undue stress on the elbows. Participating Barbell Lying Triceps Extensions into a well-rounded strength training regimen can yield notable advantages for overall upper body strength and muscle growth. Add this into your daily routine of workout to get better result. And also take your trainer guidance while performing.

Below are the step to perform this exercise.

Step 1. Lie down on a bench with your head close to the edge. Hold a barbell with a shoulder-wide grip, and lift it up to straight arms over yourself.

Step 2. Lower the barbell down behind your head. Try to keep the same distance between your elbows throughout the movement.

Step 3. Reverse the motion and extend your arms again.

4. Dumbbell Lying Triceps Extension

Dumbbell Lying Triceps Exercise also known as the Skull Crusher, this exercise hit your triceps muscle this exercise performed on a flat bench when you lie on your back, holding a dumbbell in each hand above your chest, you lower the weights toward your head by bending your elbows. This effort successfully hit the triceps muscle, emphasizing their engagement. The exercise helps develop triceps strength and size while reducing stress on the elbow joints. It is key to maintain controlled movements, ensuring proper position throughout the exercise for good results. Dumbbell Lying Triceps Exercise into your workout routine can impact to a balanced approach to triceps training. This exercise is one of most effective one try to add in you daily routine to achieve your muscle. Always take your trainer advice while performing this exercise to avoid any injury and perform under guidance.

Below are the step to perform this exercise.

Step 1. Lie down on a bench which your head close to the edge. Hold a pair of dumbbells with your arms pointing straight up

Step 2. Lower the dumbbell down behind your head. Try to keep the same distance between your elbows throughout the movement.

Step 3. Reverse the motion and extend your arms again.

5. Tricep Pushdown With Bar

The Triceps Pushdown with a bar is a fundamental exercise crucial for developing robust triceps. Using a cable machine and gripping the bar with your hands, this movement effectively targets the triceps muscles. It’s an excellent choice for isolating the triceps, progressing muscle definition and strength. When you push the bar downward, the triceps are intensely engaged, and the constant tension from the cable ensures maximum muscle activation. Whether you aim to sculpt and tone your triceps or enhance your overall upper body strength, absorbing the Triceps Pushdown with a bar into your routine proves beneficial. It is one of best workout one can perform and really hit your muscle. And take your trainer advice before doing this training to avoid any such injury.

Below are the step to perform this exercise.

Step 1. Stand one step away from the cable pulley, and grip a bar about shoulder-width apart

Step 2. Stand one step away from the cable pulley, and grip a bar about shoulder-width apart

Step 3. Push the handle down until your arms are fully extended.

Step 4. With control, let the handle up again.

6. Close-Grip Push-Up

Close-grip push-up is also one of all-round exercise that hit your chest, shoulders, and triceps, and it is equipment-free. This pushup movement specifically engages the side of your triceps, recognizing it from triceps exercises where you lift weights overhead. With a close grip, the weight shifts from shoulders and chest to the triceps. For an added level, bring your hands close together until your fingers meet, transforming it into a challenging diamond push-up. This is one of versatile workout which hit multiple muscle based on requirement when you perform.

Below are the step to perform this exercise.

Step 1. Assume the starting position with hands shoulder-width apart.

Step 2. Form a straight line from head to feet and brace your abdomen slightly.

Step 3. Lower yourself as deep as you can, while inhaling.

Step 4. Reverse the motion when you’ve touched the floor and push yourself up to straight arms again while exhaling.

7. Close-Grip Bench Press

Close-grip bench press is an effective exercise for building triceps strength. It is regular bench press, focusing more on the triceps muscle. These exercises of bench press can strengthen triceps, linking different triceps exercises in your workout and help to increase muscle growth. Close grip bench press is most used in gyms for upper body growth, particularly targeting the triceps. Placing your hands closer together during this exercise varies from the typical bench press grip. Overall, it is valuable addition to your routine for building upper body strength and muscle. Try this workout daily and take your trainer advice while performing. The fast intensity of muscle and growth make this one of most effective exercise.

Below are the step to perform this exercise.

Step 1. Lie on the bench, pull your shoulder blades together and down, and slightly arch your back.

Step 2. Grip the bar narrower than in a regular bench press so your hands are directly above your shoulders or closer.

Step 3. Take a breath and hold it, and unrack the bar

Step 4. Lower the bar with control until it touches your chest somewhere where the ribs end.

Step 5. Push the bar up to the starting position while exhaling.

Step 6. Take another breath in the top position, and repeat for reps.

8. Bar Dip

Bar dip is also potent compound exercise, effectively targeting both the chest and triceps concurrently, substantial upper body strength. Although not required additional weights this exercise mandates a dip station for proper execution. What sets the bar dip apart is its sole engagement of the triceps, involving a forward movement of the upper arms while increasing the triceps. Serving as a combine body-weight exercise, it actively works the chest, shoulders, back, and arms.

Point out proper form becomes paramount to ward off potential shoulder and chest discomfort maintain a posture with shoulders back and down, steering clear of any forward rolling. Prioritize strength gains in foundational exercises like Squats for comprehensive muscle development. Dive into this comprehensive rule, extensive variations such as Weighted Dips for those eager to further to intensity of their workout routines to get better result.

Below are the step to perform this exercise.

Step 1. Grip a dip station about shoulder-width apart, and climb or jump to get into the starting position.

Step 2. Lower yourself with control until your shoulder is below your elbow, or as deep as you comfortably can.

Step 3. Reverse the motion and return to the starting position.

9. Bench Dip

Bench dips provide flexibility in targeting triceps, chest, and shoulders, with adjustable difficulty levels. Despite their success, concerns arise due to the internally rotated shoulder position, potentially causing injuries. Some trainers recommend alternatives to bench dips for safer triceps training. Point out proper form and cues is vital to prevent potential issues, ensuring shoulder safety during the exercise. While bench dips offer benefits for triceps. Complementary bodyweight triceps exercises, such as close-grip pushes and adapted skull crushers, are suggested.

Below are the step to perform this exercise.

Step 1. Grip a dip station about shoulder-width apart, and climb or jump to get into the starting position.

Step 2. Grip a dip station about shoulder-width apart, and climb or jump to get into the starting position.

Step 3. Reverse the motion and return to the starting position.

10. Tricep Bodyweight Extension

Triceps Bodyweight Extension exercise hit your muscles augmentation makes an off the joint and muscle move of an above and lying rear arm muscles expansion. This Tricep Bodyweight Extension exercise make your muscles grow. It requires a bar, suspension trainer, or rope attached to a ceiling or doorway for stability and is one of the best triceps workouts. The opposition level can be changed by changing the handle level, with a higher handle giving less obstruction and a lower handle offering more. This substitute is reasonable for arm exercises when significant burdens are not doable, considering a gentler yet compelling rear arm muscles work out.

Below are the step to perform this exercise.

Step 1. Hold a bar using an overhead grip with your hands about shoulder-width apart.

Step 2. Hold a bar using an overhead grip with your hands about shoulder-width apart.

Step 3. Bend the arms, bring your torso forward, and lower your head below the bar. Do the movement slow and controlled.

Step 4. Reverse the movement by straightening your arms.

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