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Strong arm development requires triceps to perform as the primary hidden power source behind the scene. Between one half and two thirds of your upper arm size derives from the triceps muscles, despite common workout preferences for bicep curls and forearm work.
Your arm development will reach its full potential through proper implementation of the best tricep exercises into your workout program. You can achieve your desired tricep goals through the exercises outlined in this list for enhancing arm development. The following entry provides the top 10 best tricep exercises that maximize mass and strength development.
10. Close-Grip Bench Press
The close-grip bench press holds a major position as the best tricep exercise for arm growth and strength. Your hand position creates an effect that transfers the exercise weight from your chest area to your triceps region. The exercise targets triceps while simultaneously working your chest and shoulders. However, the triceps receive most of the training benefits from this variation.
How to do it:
- Position your body on flat terrain while holding the barbell with hands at 6 inches distance.
- Lower the bar to your chest space with elbow joints staying near your torso.
- For this movement, focus on tricep activity while pushing the bar until it reaches the starting position.
Why it’s effective:
The weight training capability of this exercise helps build your tricep strength as well as increase its size.
9. Skull Crushers (Lying Tricep Extensions)
Lying tricep extensions known as skull crushers stand as a top choice among people who want to grow their triceps stronger through size development. This best tricep exercise effectively isolates the triceps, because of which it ranks among the best tricep exercises for optimal muscle activation.
How to do it:
- Use the bench to lie down holding a barbell or EZ curl bar in both hands.
- Carry out a slow bar-lowering motion toward your forehead with both elbows staying in place.
- Raise the bar above you by extending your arms to their full capacity after the repetition.
Why it’s effective:
During skull crushers, you activate the long head of the triceps that drives complete arm development alongside strength increase.
8. Dips (Bodyweight or Weighted)
You can perform dips because they excellently engage your triceps along with developing your chest area and shouldered muscles. Practicing the perfect dip technique allows you to develop tricep muscle size, and you can get additional resistance by adding weights.
How to do it:
- Your body position must lean slightly forward while your arms remain parallel and straight on the parallel bars.
- You should perform a bending motion of your elbows, which brings your upper arm sections to a position parallel to the floor level.
- Return to the starting position through a full arm extension.
Why it’s effective:
Dips function as an outstanding compound, best tricep exercise because they deliver powerful tricep activation to every head, which makes this movement one of the best exercises for developing all parts of the arms.
7. Tricep Pushdowns (Cable Machine)
Many arm workout routines include the best tricep exercises as pushdowns for their ability to focus on tricep activation during the entire movement cycle.
How to do it:
- You need to face a cable machine with the rope or bar connection available.
- Seize the rope bar attachment and move it downward until your arms reach maximum extension next to your body side.
- Regulate the descent of the rope or bar while maintaining your elbows open beside the body.
Why it’s effective:
Cable rope extension exercise perfectly targets the lateral and long heads of triceps muscles while isolating and defining the muscle for optimal results.
6. The Overhead Tricep Extension
The overhead tricep extension provides the best tricep exercise conditions to develop the long head of the triceps muscle. Maximum stretching occurs when using these best tricep exercises because stretching allows proper muscle development to happen.
How to do it:
- Use a cable machine equipped with a dumbbell grip or rope attachment while standing or sitting.
- Grip the weight overhead while keeping both elbows directed toward the front.
- Raise your elbows to bend your arms until the weight is positioned behind your head, and then return to your starting posture.
Why it’s effective:
A correct form that places the weight over your head focuses the movement on the vital long head biceps muscles to expand triceps mass while increasing strength.
5. Tricep Kickbacks
The tricep kickback exercise gives top-notch results for triceps isolation and shaping while focusing on the lateral head. The form of this best tricep exercise yields outstanding contraction during the peak movement, thus promoting muscle definition.
How to do it:
- Keep your body bent at the waist while holding identical dumbbells.
- Position your upper arm flat against the floor while you allow your forearms to extend backward until you squeeze your triceps fully at the highest point.
- You should complete the movement while maintaining your elbow position by staying locked at the starting position.
Why it’s effective:
Tricep kickbacks offer a suitable option to finish a tricep workout because they actively engage each of the triceps heads to develop defined and sculpted muscles.
4. Close-Grip Push-Ups
Using bodyweight, you can perform close-grip push-ups, as these best tricep exercises strengthen both triceps muscles and increase their endurance capabilities. The movement of hands toward each other concentrates the weight on the tricep muscles.
How to do it:
- Start with a push-up stance where your hands position nearer to the center while stacked right under your shoulder joints.
- Reduce your body movement until your chest reaches almost floor level.
- Contract your triceps when returning your body rapidly toward the starting position.
Why it’s effective:
This bodyweight exercise recognizes its effectiveness for people who need to develop tricep strength along with endurance while using no equipment. The exercise functions well as both a beginner and advanced workout addition, particularly during a warm-up routine or after the main training.
3. Tricep Dips (Bench Version)
Training at home or in locations with no dip bars can be solved by using the bench dip exercise as a substitute for traditional bar dips. Placing your hands on a bench enables you to work your triceps muscles using only a bench as equipment.
How to do it:
- Place your hands on the edge of the bench while sitting at its front edge. Keep your hands positioned near your hips.
- Lower your body in front of you while bending your elbows so your legs extend in front of you.
- Return to the initial starting position with force.
Why it’s effective:
A dip with a bench provides an exceptional variation to standard dips since it enables the best tricep exercise through controlled movement.
2. Diamond Push-Ups
Across from each other, just beneath your chest, you should position your hands to make a diamond shape using your fingertips. The modified grip during this exercise enhances tricep strength by a considerable degree.
How to do it:
- Follow the push-up position, then move your closed hands underneath your chest to make a diamond form.
- Lower your body until your elbows bend, but maintain your body in a straight line.
- Complete the repetition by pushing your body from the ground while actively using your triceps muscles.
Why it’s effective:
The tricep receives major muscle contractions through diamond push-ups, which develop both strength and size while still engaging your chest and shoulder muscles.
1. Barbell Tricep Extension
A bench press version known as “French press” serves as one of the top choices for triceps strength development and mass growth. The triceps, specifically the long head, face substantial tension during this particular exercise movement.
How to do it:
- Grip a barbell with an overhand close position while seated on a bench.
- You should perform the movement by lowering the barbell behind your head through elbow bending and pressing it back up to the starting position.
- Your elbows should stay immobile throughout every part of the movement.
Why it’s effective:
The complete triceps range of motion receives maximum tension during this exercise, which makes it rank among the top best tricep exercises for strengthening and increasing total triceps size.
Conclusion
Your tricep size and strength will increase substantially with the proper selection of tricep exercises during your workout routine. The exercises within this list will provide you with the tools needed to achieve impressive triceps, which will certainly stand out.
Remember, consistency is key. Proper exercise form combined with resistance enhancement increases while maintaining recovery periods will lead to the best possible results.
Executing different exercises correctly will benefit the development of tricep strength while enabling equal growth across head sections. As part of your upcoming arm workout routine, include these best tricep exercises to observe the growth of your triceps. Follow us for more similar content.
FAQs
- What is the proper frequency of triceps workout sessions?
A proper tricep growth needs two sessions of training per week. - Is it possible to perform the best tricep exercises daily?
Daily training of triceps muscles is not advised since the muscles require recovery time. - When building mass in the tricep, what would be the best tricep exercise?
Both the barbell tricep extension and close-grip bench press effectively help users develop tricep mass. - Are bodyweight tricep exercises effective?
Yes! Close-grip push-ups together with dips offer efficient triceps development if you perform them correctly.