Many bodybuilders strive for strong, well-built arms that stand out proudly.
Often, amateurs focus heavily on biceps training without considering the crucial role of triceps in arm development.
It’s important to understand that the triceps make up a significant portion of the upper arm, so neglecting them can hinder overall arm growth.
While progressive overload is generally beneficial, it’s wise to approach triceps training with caution to prevent overtraining.
Compound movements already engage the triceps effectively.
Before diving into a triceps workout, let’s look into the anatomy of this muscle group.
The triceps comprise three heads – the medial, lateral, and long heads – working together to extend the elbow. Together, these heads create the distinctive “horseshoe” shape associated with a well-developed triceps.
The Exercises
1. Utilize the Close Grip Bench Press
To kick off your workout effectively, begin with a compound exercise when your energy levels are high.
Position yourself on a flat bench press and grasp the bar with a grip slightly narrower than shoulder-width apart.
Avoid gripping too close, as this can limit weight lifted and put your wrists at risk of injury.
After a few warm-up sets, aim for 2 sets of 6-8 reps.
To mix it up, you can switch between this exercise and parallel bar dips for variation.
2. Perform Skull Crushers for Triceps Strength
This exercise effectively targets and stretches the long head of the triceps.
Begin by lying on a flat bench with an EZ bar in hand, gripping it slightly narrower than shoulder-width.
Extend your arms straight up over your chest.
Lower the bar towards your forehead while keeping your elbows stationary and not flaring out.
Pause briefly, then slowly return to the starting position without fully locking your elbows.
Aim for 2 sets of 10-12 reps for optimal results.
3. Dumbbell Triceps Extensions
This exercise targets all three heads of the triceps, resulting in a satisfying muscle pump.
Begin by leaning over a flat bench with one arm and one knee supporting you.
Hold a dumbbell in your free hand, keeping your upper arm close to your torso throughout.
Move your forearm in an arc motion until your arm is fully extended, then slowly bring it back to the starting position.
Aim for one set to failure.
