Are you searching for ways to get bigger tricep muscles and arms? Do you know that the triceps make up the biggest part of your arm muscles? So, if you really want some really huge “guns”, you should never forget about training your triceps.
So, whether it is your first time in the gym, or you’re already going heavy at the gym, here we collected the best tricep exercise around. The best part of it is the fact that you can train your triceps both in the gym and at home.
Trust me, these are tricep exercises that will certainly make you feel the burn during their performance, but will certainly make you see them grow afterwards. Let’s get started.
Press Up
The classic press ups are great for your upper arms. Moreover, if you mix up various types of press ups you may find that you’re going to get even bigger arms. You should start by getting yourself on all fours and support your body weight on your toes and hands. Keep your arms extended and hands in line with your shoulders. From your shoulders to your hips and down to your heels, make sure the body forms a straight line.
From this position, slowly lower your chest to the ground while you keep your elbows close by your sides. As soon as you’re almost at the ground, push back up through your arms and return to the starting position. Repeat for about 10 reps per set to start with. Then you could increase the reps, and sets or add some weight (on your back) as you improve.
Diamond Press Up
As said, there are multiple press-ups. The diamond press up is very similar to the standard press-up I mentioned earlier. However, instead of your hands being in line with your shoulders, you need to bring them together and form a diamond with your thumbs and index fingers. Again, have about 10 reps per set. 3-4 sets. Then increase the reps, sets, or weight.
Similar to a standard press up, you need to ensure you keep your elbows close to your side when performing this exercise. This way you’ll make sure you are working your triceps as hard as you can, instead of other muscles.
Plyometric Press Up
The plyometric press up is the move that you need to do if you really want to build up that power in your triceps.
You should start in the standard press up position while engaging your core. Lower yourself down to the ground and then push up hard. While doing so, as your body comes up, lift your hands from the floor and clasp. Of course, you’ve got to quickly place them back down to avoid hitting your face on the ground. Again, about 10 reps per set.
- Pro tips: You can’t perform this exercise with extra weight. You can only increase the number of reps and sets. Moreover, attempt it if you already have enough experience with other forms of press-ups, when your physique allows it, to avoid injury.
Bench Dip
To do this move, you need to have two flat benches parallel to each other. Have them about 1 to 1.5 meters apart so it would be comfortable depending on your height. Place your hands shoulder width apart on the edges of the bench while your heels are at the same width on the edge of the bench opposite you. Make sure to keep your body close to the bench (to engage the triceps) and slowly lower yourself down until your elbows are in line with your shoulders. Squeeze through your triceps and get back to the starting position.
Again, 10 reps, 3-4 sets. Increase the number of sets or reps with more experience. May add weights (usually with the help of a trainer or gym buddy) to your legs.
- Pro tip: do not lock your elbows while on the top of this exercise.
Tricep Kickback
Most commonly, tricep kickbacks are done with a cable machine. Since you’re unlikely to have the machine at your home, this is the exercise that you’ll need to do at the gym. However, you can effectively do this exercise with the help of dumbbells too. If you have the right dumbbell weights at home – you’re free to do it. It’s a highly efficient exercise because you can work each arm individually (unlike the previous exercises). This will help you work on any strength imbalance in your triceps.
To perform this exercise, you’ve got to start on the left side of the bench with your right hand and right knee resting on it. With the dumbbell (or cable machine) in your left hand (while pre-adjusting the weight) and looking forward, keep your back straight, tuck your arm close to your torso, and begin the exercise. Bend the elbow in order to form a 90 degree angle with your upper and forearms.
Lift the dumbbell (or cable) up behind you until your arm is fully extended by using your elbow. Lower the dumbbell back to the starting position. Repeat this movement for 8-15 times and switch to the other arm. Have 3-5 sets.
- Pro Tips: Make sure to keep proper form. Have proper weights. Hold the weight for a moment while the arm is fully extended to get that burn.
Overhead Tricep Extension
This is another exercise that you can do with both dumbbells and a cable machine. Let’s assume you take a dumbbell. This time, you’re going to need a heavier weight because both your arms will work. Hold it above your head, with your arms fully extended. While making sure your elbows are tucked close to your ears, bend at the elbow, then slowly lower the dumbbell behind your head. Get it back up fully to the top. Again, repeat for 10-12 reps per set or so. Adjust weights. Make sure to have a good grip to avoid it falling, causing injuries. Hold it down for a second to feel that burn.
- Pro Tip: You can perform it standing or seated on a bench. I recommend beginners to start with the seated version because it helps with stability and places less strain on your back.
Lying Tricep Extension
If you’re an experienced lifter, you could place a good amount of stress on your elbow joints. So, if you want to do an exercise like tricep extension or others where you flex your elbows, you may consider dumbbells as they allow for more movement. What you need to start is to lay on a flat bench with elbows facing forward and a dumbbell in each hand above your head. Flex at the elbow and lower the dumbbells down towards your shoulders. Engage your triceps and extend your elbows until they are back to the starting position (overhead).
Again, do not lock your elbows so as not to lose tension in your muscles. Go for proper weights, have a good grip, have a good form, and do the same amount of reps and sets that work best, while holding the weights for a moment when exercising. These are tips that apply to all exercises.
Cable Tricep Extension
As you have a clue from its name – you will need to use a cable machine. Attach a rope to the bottom pulley of the cable machine. Face away from the machine. Hold the rope with both hands with your palms facing each other. Fully extend your arms until they are above your head to work your triceps. Your elbows must be close to your head and knuckles pointing towards the ceiling. Slowly lower the rope behind your head as you’re holding your upper arms steady. Inhale while doing the movement, pause when the triceps are fully extended, and exhale as you return to the starting position.
Make sure to have a proper form (with proper weights), or you could injure your back, especially if you do it incorrectly long term.
Skullcrusher
Don’t worry, no need to crush your skull. At least, we really hope you won’t. I know it has a strange name, but it’s a highly efficient exercise. In fact, it is a slightly more advanced exercise. While it may sound simple, it’s not for beginners.
To start, you need to lie back on a flat bench with a dumbbell in each hand and your arms extended up in front of you. I recommend you go for lighter weights in order to get the correct form of this move. Especially for the first few times you attempt doing it.
As usual, you’ll need to keep your arms close to your body and bend slowly at the elbows. You aim to lower the weights towards your forehead (that’s why it’s called skullcrusher, that’s why you need to start with light weights). From this position, while working your triceps, raise the dumbbells up to the starting position. You could use a barbell or an EZ bar too. I only recommend using them if you have experience with this move because with them you have a higher risk of losing control.
Tricep Press Down
It’s one of the most popular moves but one that many simply can’t get right. Attach an angled or straight bar to a high pulley on a cable machine and hold with an overhand grip with your palms facing down while your hands are shoulder-width apart. Stand upright, keep your back straight and core engaged. Bring your upper arms close to your body and your forearms facing up. You need to aim to engage the triceps while bringing the bar down. Fully extend your arms (usually, they touch your thighs) without moving your upper arms (they remain next to your torso). Hold in that position and slowly bring back the arms to the starting position.
Bar Dips
This is an exercise for more advanced lifters. Overweight people may struggle to get reps. You need to get in position between the dip bars. Bend your knees, slowly lower yourself down, and then press back up from your triceps. Look up so your body is straight while keeping your elbows as close to the body as possible. This way you’ll ensure you work from your triceps.
Close Grip Bench
As in a bench press, lie on your back on a bench to perform this move. Keep your hands shoulder width apart and lift the barbell from the rack. Keep it right over you with your locked arms. As you inhale, slowly lower the bar until it touches the middle of your chest (as in an ordinary bench press). The difference between a close grip bench and a classic bench press is that you ensure your elbows are close to your chest. While it still works your chest, you maximize the use of your tricep muscles.
As with the classic bench press, pause for a second when it’s down and press the bar back to the starting position as you exhale. Usually, you lower it slowly and go up faster (usually, go up twice as fast).
Barbell Press
Make sure to perform this movement correctly to avoid putting too much stress on your elbow joints which can cause injury. Set a bench to a 90 degree angle. Hold the barbell over your head with your elbows facing forward with a narrow grip. Bend at the elbows and allow the weight of the bar so you can pull your arms back until your forearms are next to your head. Press the bar back up to the starting position as you use the elbows (tricep muscles).
It’s important to keep your elbows in check while you’re working out, controlling the movements. Do not fully lock the elbows at the top of the movements to keep the tension in the muscles to get the burn.
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