The triceps are a large muscle group in the back of the arm that is responsible for extending the elbow. If you want to build bigger arms, it is important to train your triceps regularly.
Introduction
Lie on bench with head hanging off end. Hold dumbbells, palms facing down. Lower them towards forehead, keeping elbows close to sides. Raise back up, targeting long head of triceps.
Skull crushers
Set up bench press with slightly lower bar position. Use underhand grip, hands about 6 inches apart. Lower bar to chest, press back up, engaging long head of triceps.
Close-Grip Bench Press
Start with hands shoulder-width apart on dip bars. Lower body until elbows are at 90-degree angle, then push back up. This compound exercise targets triceps, chest, and shoulders.
Triceps Dips
Grab dumbbell in each hand, extend arms overhead. Lower dumbbells behind head, elbows straight. Pause at bottom, raise back up, targeting lateral head of triceps.
Overhead Triceps Extensions
Attach rope to cable machine, grab with overhand grip. Extend arms down to 90-degree angle. Slowly raise them up, isolating and strengthening triceps.
Tricep Pushdowns
Get into push-up position, hands together in diamond shape. Lower body until chest touches ground, then push back up. This challenging variation intensifies triceps activation.
Diamond Push-Ups
Attach rope to low cable machine with overhand grip. Stand facing away, extend arms overhead. Lower rope behind head, elbows close to ears. Pause, then raise, focusing on triceps contraction.
Low Cable Overhead Triceps Extension
Grab barbell with overhand grip, extend arms overhead. Slowly lower barbell behind head, keeping elbows straight. Pause, then raise barbell up, engaging triceps, chest, and shoulders.
Assume push-up position, hands shoulder-width apart. Lower body until chest touches ground, elbows close to sides, back straight. Push back up to starting position.
Cobra Pushups
These are just a few of the many exercises that you can do to build bigger triceps. The best way to find out which exercises work best for you is to experiment and see what gives you the best results.