If you’ve been focusing only on your biceps and neglecting your triceps, your arm muscle balance might be off. The triceps actually contribute the most to your upper arm size, so having well-developed triceps is essential for overall arm strength.
Don’t wait for your triceps to improve on their own – you have to put in the work to achieve a powerful physique and earn respect. In this article, we’ve compiled a list of five effective triceps exercises that will help you build superhero-like arms that are not only impressive but also strong.
It’s important to give your triceps the attention they deserve to achieve a balanced and strong upper body. By incorporating these top-notch triceps exercises into your routine, you can work towards developing arms that look and perform like those of a superhero.
1. Parallel Bar Dips
Dips may seem old-fashioned, but they’re highly effective for building triceps strength. This exercise engages all triceps heads, making it a go-to for growth. To take dips up a notch, try the 21 style method.
Here’s how:
Begin in an upright position on dip bars, lowering your body while keeping elbows close.
Perform 5 reps in the lower half, then 5 reps in the upper half, and finish with 5 full-range reps.
Once comfortable, increase reps from 5 to 7 for added intensity.
2. Lying Barbell Extension (French Press)
The lying triceps extension, also known as the french press, is an effective exercise tailored for the triceps. It’s a valuable addition to your triceps routine, but proper form is crucial to avoid injury. With the right technique, you’ll be on your way to professional-level gains!
To perform this exercise, begin by lying on your back with a barbell held above your chest.
Inhale, bend your elbows, and lower the bar towards your forehead.
Exhale as you push the bar back up to the starting position.
For added triceps engagement, start with the barbell over your forehead, then move it in an arc towards the back of your head. This variation can intensify the workout and target your triceps effectively.
3. Push-Up Variation: Diamond Push-Up
If you’ve been mastering regular push-ups, it’s time to level up with diamond push-ups to enhance your triceps definition. This exercise has been a game-changer for many individuals wanting stronger and more defined arms.
To execute diamond push-ups effectively, prioritize maintaining proper form throughout the movement.
Keep your body straight, position your hands under your chest with thumbs touching or overlapping.
As you lower yourself down, focus on a controlled descent, keeping elbows close to your body and pausing briefly at the bottom.
Aim for 12-20 reps to maximize benefits.
Once you have perfected the diamond push-up with correct form and a good number of reps, challenge your triceps further by trying elevated feet variations. Adding this extra load can intensify the workout and provide a greater challenge for your triceps muscles.
4. Close Grip Incline Bench Press
The bench press has long been a go-to exercise for bodybuilders, with the close-grip incline bench press being a standout choice for developing triceps and chest muscles effectively.
To perform this variation, place your hands shoulder-width apart on the bar, ensuring they stay close to your body throughout.
For a unique twist that could lead to greater gains, consider trying this exercise on a decline bench – the downward angle can intensify the triceps engagement for enhanced results.
5. Triceps Rack Press
Triceps rack presses are a great way to target fast-twitch muscle fibers and boost triceps strength. Adding this challenging exercise to your workout routine can bring variety and help your triceps grow stronger.
To perform triceps rack presses, maintain a straight posture as you grip the bar.
Lower the bar towards your forehead, then push it back up to the starting position.
To intensify the workout, start with the bar at knee level and gradually raise it as you reach muscle fatigue.
Routine Exercises for Strengthening the Triceps
To enhance your triceps, consider adding dedicated triceps workouts twice a week with varying combinations of the exercises mentioned above. For instance:
Triceps Exercise Set #1
Here’s a suggested triceps workout routine:
1. Lying French Press – 3 sets, 12-15 reps
2. Parallel Bar Dip – 3 sets, 21 reps
3. Diamond Push-Up – 3 sets, 21 reps
Triceps Exercise Set #2
Here are some triceps exercises to try:
1. Diamond Push-Up – 3 sets, 21 reps
2. Close-Grip Bench Press – 3 sets, 8-12 reps
3. Triceps Rack Press – 3 sets, 8-15 reps
When you become more skilled, increase the reps and opt for harder variations. Get those arm muscles working at full capacity!
