#BEST TRICEPS EXERCISES FOR BUILDING MUSCLE#motivation #triceps #gym
BEST TRICEPS EXERCISES
Skullcrusher | Close-Grip Bench Press | Triceps Dip | Bench Dip | Triceps Machine Dip | Board Press | Dumbbell Overhead Triceps Extension | Cable Overhead | Extension with Rope | Single-Arm Cable Kick-Back | Cable Push-Down | Best Bodyweight Choice: Close-Grip Push-Up
This move—also known as a lying triceps extension—hammers two of the three heads of the triceps: the long and lateral heads. The most popular version is performed on a flat bench with the elbows locked over the head (hence the name), but it's also great on a decline or incline bench. It also works with a wide variety of resistance including not only an EZ-bar, but also dumbbells, cables, or even the Smith machine. The article, "Your Complete Guide to Skullcrushers" gives plenty of options to choose from.
Skullcrusher Variations for Triceps Growth:
EZ-bar skullcrusher (flat, decline, incline)
Barbell skullcrusher
Dumbbell skullcrusher
Band skullcrusher
Behind-the-head skullcrusher
In your workout: After warming up your elbows, perform 3-4 sets for 8-12 reps as the first or second exercise in your routine. Don't be a hero and risk your skull! Hit your reps and it'll help you build tris to match your bis.
TRICEPS DIP
Why it's on the list: Dips are a proven mass-builder on their own. Their only problem: Lots of people can't do enough reps to get within the ideal muscle-building rep range of 8-12 reps. Either that, or they can do way too many. In the former case, use the assisted dip/pull-up machine or a band. In the latter, add weight with a dip belt or a light dumbbell between your knees or feet.
Dips hit both the chest and triceps, but to favor the tris, keep your body as vertical as possible. Don't lean forward and keep those elbows tight to your sides. Think dips won't work for you? Take a look at any male gymnast; horseshoe triceps come standard issue with all those dips!
Triceps dip, weighted, gif
Dip Variations for Triceps Growth:
Triceps dip
Ring dip
Russian bar dip
Banded dip
In your workout: You can start your triceps workout with dips if they're tough for you. Otherwise, use them in the middle of your workout to pump those arms full of blood. Shoot for 3-4 sets of 8-12 reps.
BENCH DIP
Why it's on the list: Another dip? Yep. EMG evidence suggests that there's substantial triceps activation during a bench dip. How can you make this classic calisthenics move even better? By bumping up the load with added weight!
The best and safest way to load up is to have a partner place weights across your lap. Intensity boosters like dropsets are easy to do: just remove a plate to extend your set.
Bench Dip Variations for Triceps Growth:
Bench dip
Weighted bench dip
Feet-elevated bench dip
In your workout: Put this in the middle or at the end of your workout, shooting for 3 sets of 8-12 reps. If you are feeling super fatigued, this may not be the best exercise, since your shoulders could end up in a compromised position by rounding forward.
TRICEPS MACHINE DIP
