Best Triceps Workout

The triceps are the muscle on the back of the upper arm. It is formally known as the triceps brachii muscle. The triceps can be worked through either isolation or compound elbow extension movements.

Proteins and Carbohydrates are essential for muscle building. They will provide you with lasting energy and stamina needed for muscle building exercises as well as help to keep your muscles strong.
Always warm up the muscle you are planning on exercising. If you don’t you are in danger of pulling a muscle, which is not only very painful but will put that muscle out of action for a long time.

Here are the best triceps exercises :-


Skullcrusher is also known as lying Tricep extension and French extensions or French presses. Lying triceps extensions are one of the most stimulating exercises to the entire triceps muscle group in the upper arm. It works the triceps from the elbow all the way to the latissimus dorsi.

How to do 
  1. Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
  2. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex.Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
  3. Lift the bar back to the starting position by extending the elbow and exhaling.
  4. Repeat.
  • Skull crushers target the triceps, a group of three muscles on the back of your upper arm which are responsible for extending, or straightening, the elbow.
  • The skullcrusher is one of the best possible movements for the triceps, and is one of the best exercises to build strength and muscle in the entire triceps.
  • Skullcrusher can be beneficial for fixing imbalances in the triceps or rehabilitating from injury.

Bench Dips

Dips are intense and effective isolation exercises. A bench dip is a medium-intensity exercise that uses your own body weight to strengthen your triceps. Bench dips are fairly simple to learn and can be done almost anywhere, making them a great exercise for home-workout aficionados.

As bench dips require a lot of energy, it’s best if you do it towards the beginning of your workout.
To make this exercise less challenging, don’t lower yourself to the full 90˚. Instead, stop about halfway down.

How to do 
  1. You will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
  2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. 
  3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
  4. Repeat for the recommended amount of repetitions.
  • The benefits of this exercise is increased strength and flexibility in your triceps.
  • You can do this exercise anywhere.
  • There is no need of equipment and this exercise is easy to do.

Close-Grip Barbell Bench Press

The close grip bench press– also called the triceps bench press – is the best overall triceps exercise

The close-grip bench press is one of the few compound (or multi joint) exercises for the triceps.
The close-grip barbell bench press is an upper-body pressing drill that emphasizes building strength in the triceps as well as the chest. This exercises also increases upper body pushing strength.

How to do 
  1. Grasp a barbell with an overhand grip 6 to 12 inches apart and hold it above your sternum with arms completely straight.
  2. Slowly lower the bar down to your chest. Make sure you keep your elbows tucked in close to your sides, your upper arms forming a 45-degree angle to your body. Pause, and then press the bar in a straight line back up to the starting position.
  • Close Grip Barbell Bench Press targets triceps, shoulders and chest also 
  • The best of all the close grip bench press benefits is the ability to use it to build muscle and strength.
  • The bench press is a fantastic exercise for increasing muscle growth and adding some real mass to your frame.
  • The bench press does work when it comes to making you stronger on push exercises.

    Triceps Pushdown

    A pushdown is a strength training exercise used for strengthening the triceps muscles in the back of the arm. This exercise is an example of the primary function of the triceps, extension of the elbow joint. It is a little-known fact that doing the triceps pushdown also works the biceps muscle as well.

    How to do 
    1. Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
    2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
    3. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
    4. After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
    5. Repeat for the recommended amount of repetitions.
    • Triceps pushdowns strengthen the three muscles on the backs of your upper arms responsible for extending, or straightening, your arm.
    • Triceps pushdowns also work your shoulders, abdominal muscles and upper back. Pushdowns will help you build stronger, more toned triceps.
    • The triceps pushdown exercise enhances strength in your triceps.

    Dumbbell Triceps Extension

    This allows you to flex and extend your triceps with weights from a sitting position. The dumbbell overhead triceps extension is a single-joint exercise that targets the triceps while increasing stability throughout the core and the shoulder regions. This exercise also improves shoulder stability and mobility.

    How to do 
    1. To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
    2. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
    3. Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
    4. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
    5. Repeat for the recommended amount of repetitions.
    • This exercise targets the triceps, the muscles on the back of your upper arm.
    • Benefits of the triceps extension exercise include its isolation effect, convenience and variety.
    • This exercise also trains your shoulders, chest, lats, and forearms, depending on how you perform the exercise.
    • Triceps extensions are convenient and may be safer for some people.

    Triceps Dumbbell Kickback

    The triceps kickback exercise works your triceps, which assist the chest in just about every pushing movement. Dumbbell kickback can help you build muscle and tone your arms.

    How to do 
    1. Set up for the triceps kickback by grabbing a flat bench and sitting a dumbbell on the left hand side at one end.
    2. Position yourself on the left side of the bench with your right knee and right hand resting on the bench.
    3. Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and look forward.
    4. Tuck your left upper arm close to your torso and bend at the elbow, forming a 90 degree angle with your upper arm and forearm. This is the starting position.
    5. Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended.
    6. Pause, and then lower the dumbbell back to the starting position.
    7. Repeat this movement for desired reps and then repeat using your right arm.
    • If you are new to upper body strength training, the dumbbell kickback can help you develop a base of strength in the triceps so you can move on to more complex exercises.
    • The dumbbell kickback offers the greatest perk to your triceps muscles, which are a team of three muscles at the back of your arm.
    • This exercise reduces your arm’s fat and makes your arms stronger.

    Push-Ups – Close Triceps Position

    Push-Ups Close Triceps Position is the best push-ups that targets your triceps, chest and shoulders also. You can get faster results if you do this push-ups.

    How to do 
    1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms’ length.
    2. Lower yourself until your chest almost touches the floor as you inhale.
    3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
    • The Triceps Push-up targets the pectorals, deltoids, and core muscles much like the traditional pushup, but it more strongly engages the triceps when you use the narrow hand position.
    • This exercise is easy to do and you can do this exercise anywhere. 
    • No equipment is needed.

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