Whether you’re short on time or have all the time in the world or whether you’re working out in the gym or at home – these best tricep exercises will surely bulk up your arms. We have collected some of the best tricep exercises for those who want those huge looking and strong arms.
Did you know that your tricep is the biggest arm muscle? In fact, the triceps make up two-thirds of the size of your arm. Having this said, the bigger your triceps, the bigger your arm muscles. Nonetheless, you should also know that not all tricep muscles are equal. Tricep muscles are made up of three different heads: the long head, lateral head, and medial head. If you really want serious arm size, you need to focus on working out all three heads. With these best tricep exercises for you we collected, you’re sure to get big arms!
Especially if you follow the right diet and use the products from Supps-For-Life.to! Regardless of how hard you work out, you won’t ever maximize your potential without the right diet. Moreover, the Supps For Life you can buy from our site is the best when it comes to serious gains. We offer the best quality products from the best manufacturers while helping you to save money by providing the cheapest prices on the market!
Anyway, let’s check these tricep exercises that will certainly make your triceps burn, which will bring those gains!
Press-up
Classic press-ups are awesome for growing big chest muscles, but they are perfect for your upper arms. Moreover, if you mix different types of press-ups, you would be able to target different muscles and get stronger at standard press ups too. But even the classic press-up is going to work your tricep muscles.
You can do this exercise anywhere, and it can be perfect to warm up before your training or use it as a finisher. Aim for 3-5 sets of press-ups. Do at least 10 reps or as many as you can. May even add weighted reps (adding a weight on your back, but you need the help of someone to place and remove it).
Diamond press-up
The diamond press-up is very similar to the standard press-up, however, instead of your hands being in line with the shoulders, you are bringing them together in front of you, and you form the shape of a diamond with your thumbs and index fingers. With this movement, you will still work your chest, but the diamond press-up will focus significantly more on your tricep muscles than the standard press-up. This is the reason the diamond press-up is the next level press-up, not for beginners. You’ll find it harder to complete.
I recommend you make sure that you keep your elbows close to your sides while doing this exercise. This is the way you know that you work your triceps as hard as you can. If you can’t complete it, do it from your knees.
Plyometric press-up
This is another version of press-up that will build your tricep muscles and strength, but it is perfect for those who want to build power in their triceps. If power is what you’re aiming for, then you should focus on this movement.
You start with the standard press-up position and you also lower yourself down to the ground, and then push up hard. Make sure that your core is engaged the entire time and you keep your arms close to your body. During the time your body comes up, lift your hands from the floor and clap, before quickly placing them back down in position. This is not a movement for beginners as you may hit your face on the ground. Professionals, on the other hand, can clap multiple times while their bodies are in mid-air. I would recommend doing as many as you can, but rarely more than 10-20 per set.
Bench dip
The bench dip is one popular move that will burn your tricep muscles. You will need two flat benches (or stable chairs if you do it at home) parallel to each other, about 2-3 feet apart (depending on your height). Place your hands shoulder-width apart on the edge of one bench and the heels at the edge of the bench opposite you. Keep the body close to the bench, and arms close to the body. Slowly lower yourself down until your elbows are in line with your shoulders. You should squeeze through your triceps to get back up to the starting position.
Remember not to lock your elbows at the top of this movement. Aim for 10-20 reps per set. If you’re more experienced, you can go for weighted bench dips. Ask someone to place and remove some weight on your thighs.
Tricep kickback
You can do the tricep kickback using a cable machine, but I personally find them more effective when doing them with dumbbells. The tricep kickback helps you work on strength imbalances in your triceps as you work with each arm individually. Make sure you lift the dumbbell up behind you by using your elbow only. Moreover, lift until your arm is fully extended. A lot of people are making many mistakes here and one of them is lifting heavy weights. You don’t need heavy weights for this movement. instead, ensure that you fully extend your arm and hold it there for a second before you lower it to the starting position.
You may repeat these movements for as many reps as you love, but usually, you go for 10-20 reps and switch the other arm. If you find you can’t fully extend the arm or you can’t do 10 reps, then it is not your weight, you should lower it.
Overhead tricep extension
Overhead tricep extension is another movement that you can do with both dumbbells and a cable machine. I am doing them both, because I believe that they are working somewhat differently in your triceps. Assuming you go for the dumbbell version – hold it above your head, with your arms extended. May find it more comfortable to do the seated version to avoid placing too much strain on your back.
Regardless of how you do it – ensure your elbows are tucked close to your ears. Bend at the elbow and slowly lower the dumbbell behind your head. Of course, watch out not to hit your head and keep the balance of the weight. After you lower the weights to the lowest point, fully back up to the top. Repeat the movement for 10-15 reps per set.
Lying tricep extension
If you’re someone who is working out at the gym often, you may place a lot of stress on your elbow joints. That’s why, if you want to do an exercise such as tricep extensions or some others where you flex your elbows, you should consider using dumbbells because they will allow for more movement. You do this exercise on a flat bench, with a dumbbell in each hand above your head. Can be done together, or with each hand separately.
As with most other movements, remember not to lock elbows so you won’t lose tension in your muscles. And you aim for about 10-15 reps per set, 3-5 sets.
Cable tricep extension
I guess you realized from its name that you will need a cable machine for this movement. Attach a rope to the bottom pulley of a cable machine. Facing away from the machine, hold the rope with both hands palms facing each other. Extend your arms until they are above your head. You need to bend a bit for this movement. Keep the elbows close to your head and knuckles pointed towards the ceiling.
Slowly lower the rope behind your head as you are holding your upper arms steady. Pause when your arms are fully extended and don’t forget to engage your core. Aim for a weight that allows you to do 8-15 reps with good form.
Skullcrusher
The skullcrusher is among the best tricep exercises but not for beginners. Only somewhat more advanced lifters should do it due to the risk of injury. When you do it for the first time, I recommend going for a lighter weight in order to get the correct form of the move first. You should lie on a flat bench and have a dumbbell in each hand, with arms extended in front of you.
As with all other tricep exercises, you bend slowly at your elbows, lowering the weights toward your forehead (the reason it is called this way). Lift the dumbbells up using your triceps. You can also use a barbell or an EZ-bar for the skullcrusher. Lots of lifters use the EZ-bar, but better do it only after you master the move.
Tricep press down
Again, you will need a cable machine for this movement. Attach an angled or straight bar to a high pulley and hold with an overhand grip. Keep palms facing down and hands shoulder width apart. Engage your core and keep your back straight. Bring upper arms close to the body and forearms facing up.
As you use the tricep muscles, bring the bar down until it touches your thighs and your arms fully extended. After holding this position for a second, slowly bring the bar back down to the starting position. Exhale when you bring the bar down, and inhale when you are returning to the starting position.
Bar dips
For this movement, you do not need any equipment – only your own body weight. All you need is two parallel bars. Therefore, you start by getting between the dip bars. If you’re a pro, you could use weights, but you can do as many as you can. Most people won’t be able to do more than 20-30 reps, and that’s for advanced lifters. You use your body weight to lower yourself and then press back up using your triceps.
Keep looking up, and make sure your body is straight. Keep the elbows close to your body as they bend behind you, not out to the side. May hold for a second at the lowest point.
Close-grip bench
Close-grip bench is similar to a standard bench press, but the difference is that you have a close-grip for this movement. As you may notice, this is similar to standard press-up and diamond-press up. That’s because your triceps and chest muscles are often working together. So, you lay on your back on a bench station and with your hands shoulder-width apart, lift the barbell from the rack, holding it over you with your arms locked.
Lower the bar until it touches the middle of your chest as in a classic bench press. However, with the close-grip bench press, you ensure you keep your elbows close to your chest. This will maximize the use of tricep muscles. Pause for a second and press the bar back to the starting position. It must take you twice as long to go down than to come up.
Barbell press
Be very careful with this movement because if you’re not doing it correctly, you may put too much pressure and stress on your elbow joints, causing injury. So it is imperative to do it with proper form and technique. Set a bench to a 90 degree angle. Hold the barbell over your head with your elbows facing forward with a narrow grip. Bend at the elbows and allow the bar to pull your arms back until the forearms are next to your head. Press the bar back up to the starting position using your elbows.
Ensure your movements are controlled and that you keep your elbows in check throughout the entire movement. As said in numerous other exercises, you need to keep tension in your muscles, so you shouldn’t lock your elbows when you’re reaching the top of the move.
Ready for Huge Tricep Gains?
These are some of the best tricep exercises out there that you can try for huge tricep muscle and strength gains. These are tricep exercises that will surely make you feel the burn. Moreover, while you can’t complete all of them at home, you can still choose some of them to do at home.
So, whether you have a triceps day and want to do a lot of these movements in the same workout session, or you will only use a few of them every workout session – you’re surely going to gain huge tricep muscles. But if you want to speed up the results then Supps-For-Life.to is the perfect place. Supps For Life has everything you need to support you in hitting your body goals.
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