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Best Triceps Exercises to Develop Size and Strength

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The best triceps exercises to trigger growth and development are old fashion staples – ones you’ve seen in the gym dozens of times. But in a sea of online workout fads, we wanted to get back to basics and call out five exercises to develop your triceps.

The triceps muscle is the triceps brachii and is located in the back of the arm between the elbow and the shoulder. It consists of three heads and makes up about 75 percent of the arm. For most, it responds well to resistance training, it with reasonable work, you can add shape and size to your arms through triceps training.

So let’s get to the exercises:

close grip bench press

1. Close Grip Bench Press

This will put the emphasis on your triceps, although your chest is still working on this. Proper form is to keep your elbows in, hands closer together on the bar, and focus on the extension and squeeze of your triceps.

Recommended tempo (starting with the lowering phase): 3010

triceps push down

2. Cable Tricep Pushdown (Extension)

This will put the emphasis on your triceps – the key is to keep elbows by your side and not jerk the cable when you start the motion. It should be smooth, up and down, all triceps. Focus on contraction when extended, and slow eccentric motion as you allow the cable to raise.

Recommended tempo (starting with the triceps contraction phase): 1130

triceps dips

3. Dips

Another triceps motion that also activates the chest, but also your shoulder (deltoid) muscles. Whether you use a regular dip bar as pictured or an assisted machine – be careful on this one, as lowering too far can strain your shoulder joint. Keep this one focused on your triceps, and squeeze with each raise.

Recommended tempo (starting with the lowering phase): 3010

 

overhead triceps press

4. Overhead Dumbbell/Barbell Extension

This really isolates your triceps and gives them a good full stretch during each repetition. Proper form is to keep your elbows in and forward; an e-z grip bar will work best for this if you want to use a bar versus a dumbbell. For a dumbbell, recommend using one, holding with both hands, as shown. You can also use a cable machine if you have the proper attachments. Focus on the contraction when you reach full extension.

Recommended tempo (starting with the raising phase): 1130

5. Diamond Push-Ups

diamond push-ups

This really isolates your triceps and gives you an option to keep working on your knees if you hit failure using a full plank pose. As with the other exercises, focus on the contraction when you reach full extension.

Recommended tempo (starting with the lowering phase): 3010

Triceps appear to benefit from weights between 30 to 85 percent 1RM range, which comes to a weight that will enable 5 to 30 reps on a first set taken to failure. Working all the triceps heads, by varying exercises will also add to growth and size. Vary between low to moderate weight with higher reps, vs heavier weight for fewer reps. Additionally, try to keep your triceps exercises to no more than three per session – more is unlikely to add substantial development, and risks delayed onset muscle soreness (DOMS). Whether you combine triceps into your “push” routine, or an “arms” workout, is up to you.

– Train Hard!

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