The triceps muscles are located on the back of the upper arm and are responsible for extending the arm. Strengthening these muscles can not only improve your overall arm strength but can also help strengthen other exercises in which the triceps act as a synergist. The triceps brachii is made up of three muscles: the medial head, lateral head, and long head. When it relates to aesthetics, the triceps make up 2/3 of total arm muscle mass and give the appearance of larger more developed arms. Let’s highlight 5 best triceps exercises that are effective at helping you build strong, toned arms:
1.Close-grip bench press
The close-grip bench press is a compound exercise that targets the triceps, chest, and shoulders. To perform this exercise, lie on a flat bench with your hands placed shoulder-width apart on the barbell. Lower the barbell to your chest, keeping your elbows close to your body, and then press it back up to the starting position.
2. Triceps dips
Triceps dips are a bodyweight exercise that targets the triceps and can be done using a dip bar or a bench. To perform this exercise using a bench, sit on the edge of a bench with your hands placed shoulder-width apart behind you. Lower your body down by bending your elbows and then push yourself back up to the starting position. To make this exercise more difficult and add resistance, you can use a dip belt or place a dumbbell between your lower legs, as you cross them.
3. Skull crushers
Skull crushers, also known as lying triceps extensions, target the triceps and can be done using a barbell or dumbbell. To perform this exercise using a barbell, lie on a bench with your feet flat on the floor and hold the barbell with an overhand grip. Lower the barbell towards your forehead, keeping your elbows close and stationary, then lift it back up to the starting position. Most people actually do this exercise on a flat bench, but you can actually adjust the bench to different degrees, either incline or decline to experiment with the movement.
4. Overhead triceps extensions
Overhead triceps extensions are another effective exercise that targets the triceps. To perform this exercise, stand or sit with your feet shoulder-width apart and hold a dumbbell with both hands. Lift the dumbbell above your head, keeping your elbows close to your ears, and then lower it behind your head. Lift the dumbbell back up to the starting position to complete one repetition. An adjustment to this exercise is to try using cables and a rope, as this variation will keep constant tension on the triceps muscles.
5. Triceps pushdowns
Triceps pushdowns are a cable exercise that targets the triceps. To perform this exercise, attach a rope attachment to a cable machine and stand facing the machine with your feet shoulder-width apart. Hold the rope with an overhand grip and push it down towards the floor, keeping your elbows close to your body. Release the rope slowly back to the starting position. The triceps pushdown can be performed with many cable attachments, slightly changing which head of the triceps is being engaged.
These are just a few of the most effective triceps exercises that can help you build strong, toned arms. Incorporating these exercises into your workout routine, along with proper nutrition and rest, can help you achieve your fitness goals and improve your overall health and well-being.
Before starting any fitness program or making dietary changes, including supplementation, please consult your physician for a thorough examination.