Biceps always remain in the spotlight when it comes to having a big arm, but the reality is that the triceps is the muscle that almost covers two-thirds of the arms. The triceps contribute the most in showcasing big arms. So, if you want to have a big set of arms, you should prioritize your triceps training.
The word tri means three, which indicates that there are 3 muscles in the triceps. Each of the muscles is called the head of the triceps. The three heads of the triceps muscle are:
- Lateral Head: Lateral head is situated on the side of your arms.
- Medial Head: It is hard to see the medial head as it hides beneath the long head of the triceps.
- Long head: The back part of your triceps.
Among the three, the long head of the triceps has an origination point on the shoulder.
The primary functions of the triceps are:
- Elbow extension and
- Shoulder flexion
Now that you know the basics of the triceps, let’s discuss how to develop triceps muscles, which exercises are most effective, and so on.
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The Ultimate triceps exercises
Whenever you perform any triceps exercise, all three heads of the triceps get activated. If you train your triceps in a flexed position, then the long head gets slightly more emphasis, and if you train your triceps in a more extended position in front of your body, then the medial and lateral heads get a little more emphasis. As the difference in emphasis is small, we are not going to discuss exercises based on each head. Rather, we will discuss the exercises that will help you grow your triceps as a whole.
Close Grip Bench Press
We always do bench presses to develop our chest muscles, so why do we incorporate bench pressing to build our triceps?
When we do regular bench presses with barbells, our grip on the bar remains outside of shoulder width, which puts more emphasis on our chest. However, the triceps also get activated, but mainly as a supporting muscle.
If we make a minor tweak and grip the bar at shoulder height or a bit closer, then our triceps will get the most emphasis, and the chest will act as a supporting muscle.
How to perform:
- Lie down on the bench. You can set the bench at an incline angle or even flat as you wish.
- Grab the bar at shoulder height or a few inches closer.
- Embrace the core and arch your back.
- Lift the bar.
- Slowly descend the bar. At the bottom position, the arm will form a triangular shape.
Triceps Rope Pushdown
Rope pushdown is an excellent exercise for building triceps. It emphasizes the lateral and medial heads of the triceps. It is not very difficult to perform, so beginners can easily incorporate this exercise into their routine.
How to perform:
- Set the cable at the top of the cable machine and attach the rope handle.
- Grab the bottom part of the rope.
- Take 1 or 2 steps back.
- Arch your back.
- Slightly Lean forward so that your weight gets shifted over the rope.
- Tuck your elbow on each side of the shoulder. Your elbow should be fixed throughout the movement.
- Push the weight down, outside of the body. Do not pull inwards your body; otherwise, your legs will become the obstacle.
- When pulling the rope down, you should pull it apart from each other (Each head of the rope attachment) at the bottom position.
- At the bottom position, your arm should be entirely straight.
Easy
3 to 4 Sets x 15 Reps
Cable station and rope attachment
Skull Crushers
The exercise is called skull crushers because, in it, you slowly descend the weight towards the top part of your skull. The name is a bit fearsome, but you do not need to worry, as the exercise is quite safe to perform if you do not ego lift.
Skull crushers push the triceps into a flexed position, which engages the triceps’ long head to a great extent.
There are various ways to perform skull crushers. You can use bars, dumbbells, and even machines. However, we are going to discuss how you can perform skull crushers with an Ez-bar, as it is the most popular way of performing the exercise. The setup is similar to bench presses.
How to perform:
- Put the Ez-bar on the top side of the bench.
- Lie down on the bench, grab the bar, and put it over your head. Your head should be on the top side of the bench so that you can fully descend the bar.
- Hold the bar straight, then slightly bend your arms towards your head. This will generate more flexion in your triceps.
- Keep your elbow fixed and slowly lower the weight behind your head.
- Bring the weight back up to the starting position. Do not move your elbows during the exercise.
Cable Bent-Over Extension
The cable bent-over extension trains the triceps from a unique angle that allows you to fully extend and shorten your arms. It is a relatively straightforward exercise so beginners can perform it with little hesitation.
This exercise can be performed using a rope attachment or a straight bar. Both are fine, but we prefer the rope attachment, as pulling the ropes apart in the extended position will give you that extra bit of stretch.
How to perform:
- Set the cable height over your head, or you can set it at your face height.
- Grab the rope handle over your head where your face will be opposite the cable machine.
- Take a step forward.
- Slightly bent over.
- Push the rope until your arm gets entirely straight at the stretched position. Your elbow should be fixed during the movement.
- Slowly descend the weight till you reach the starting position.
Moderate
4 Sets x 12 Reps
Cable station and rope attachment
Triceps Kickback
Triceps kickback is one of the most popular triceps exercises. If performed correctly, it is very effective in developing the triceps.
You can perform triceps kickbacks with dumbbells or a cable machine; both are effective. However, if you have access to a cable machine, then perform the exercise with it as it will provide you with constant tension throughout the movement. If you use a dumbbell, you will get the most tension in the stretched position, and the tension will reduce in the contracted position.
When performing triceps kickback, you should remember that you need to bend at least 75 degrees; otherwise, it will become a dumbbell hammer curl.
We are discussing how you can perform it using a cable machine
How to perform:
- Set the cable to your knee height so that when you bend 90 degrees, the cable and your hand position should be in line.
- Bent over and grab the cable with one hand and grab the bar of the cable machine with the other hand for stability.
- Always use moderate weight for this exercise.
- Tuck your elbow on the side, and it will remain that way throughout the movement (Should be in line with your waist)
- Push back the cable till your arm gets fully straightened (180 degrees).
- Control the eccentric portion by slowly descending the weight back.
Overhead Triceps Extension
Overhead triceps extension puts good emphasis on the long head of the triceps, as in overhead triceps extension, the triceps gets trained in a flexed position.
It can be performed with dumbbells, kettlebells, and machines. To get the most out of it, we suggest performing the exercise one hand at a time.
How to perform:
- If you are using dumbbells or kettlebells, then sit on a chair or bench for more stability. If you are using a cable machine, then set the cable at the lowest setting.
- Always use moderate weight in this exercise; do not go for heavier weights.
- Grab the dumbbell and raise it slightly behind your head. If you are using the cable, grab it and put it slightly behind your head in an overhead position. This will be the starting position.
- Create a slight arch in your back and fix the elbow over your head.
- Push the weight up and extend your arm fully at the top position.
- Slowly descend the weight until your arm forms a 90-degree angle.
Easy
3/4 Sets x 10/12 Reps
Dumbbells (Cable station if you do cable triceps overhead extension)
Triceps Dips
Dips are a go-to exercise for triceps that can almost be performed anywhere. However, if you perform dips incorrectly, you will put more emphasis on the lower chest and shoulders rather than the triceps.
The angle of the dips mainly determines which muscle will get the most tension. If you lean forward while doing dips, the lower chest will be more engaged. If you perform the dips in an upright position, the triceps will be more engaged.
As dips are a bodyweight exercise, they can be challenging for a beginner to perform initially. However, if you are a beginner, you do not have to worry, as most gyms have assisted dip machines in which you can easily perform dips.
How to perform:
- Put your palm on each side of the parallel bars.
- Raise your body by pushing through the parallel bars.
- Keep your body straight to engage the triceps.
- Slowly descend your body until you reach down to your chest level.
- Push yourself up with the power of your triceps.
What is your favorite triceps exercise? Let us know in the comments.