Best Tricep Exercises: The best triceps exercises to build muscle fast
The tricep brachii muscle – latin for ‘three-headed arm muscle’, is the muscle on the back of your arm, and its main responsibility is to extend the elbow joint, or straighten the arm. Since the triceps consist of three muscles, this muscle is likely to make up the most part of your arm, and so cannot be ignored when trying to sculpt a lean look to your physique.
When building lean muscles, including triceps, compound, not isolation exercises are preferred, as these will have the impact of building your overall physique not just one particular muscle.
Best Tricep Exercises (Compound)
Best Tricep Exercises 1: Tricep Dip
Tricep Dip – This exercise is simple to do, no gym is needed. Find two flat surfaces, such as two chairs or tables of equal height.
- - With a hand on each chair or table, support all of your weight – you may need to lift your legs, or put them far out in front of you so that they play no part in the exercise.
- - Lower your body until your chest is the same level as your hands.
- - Push back up until the arms are almost straight, but not locked out.
Ensure that the torso remains upright during the exercise, learning forward will involve the chest muscles in the movement
Best Tricep Exercises 1: Tricep Dip Progressions
To increase the difficulty of the Tricep Dip you can do the following:
- - Put legs up on a raised surface, such as a chair table, or bench.
- - Use parallel bars (found in the gym and some parks)
Add weight to the parallel bar dip, by holding a plate between your legs, or hooking a weight onto a weight belt
Best Tricep Exercises 2: Triangle Push up
Triangle push up – The exercise is simple to do, and no gym is needed. This is a simple push up, but with a twist.
Place the hands on the floor in front of you at chest level, with the forefinger of one hand touching to forefinger of the other hand. Thumbs touching together, and fingers spread – your fingers and thumbs should form a triangle.
Perform controlled press-ups – take 2 seconds to lower down until your chest is almost touching the floor, hold for 1 second, and then 2 seconds to come back up so that your arms are straight, but not locked out.
Best Tricep Exercises 2: Triangle Pushups Progressions
To increase the difficulty of the Triangle push up you can do the following:
- - Raise the feet by putting them onto a chair, bench or fit ball
- - Increase the time in the flowered position hold, to 5 seconds
Best Tricep Exercises 3: Close grip barbell press
This exercise is similar to the triangle push up, except it is inverted. It is recommended that you do this in a gym with someone there to spot your weight.
Hold onto the barbell with your fingers touching to get the correct distance, then grip the bar properly.
Hold the the bar over your sternum, and lower to the count of two, hold for the count of 1 and raise to straight but not locked out to the count of 2.
Best Tricep Exercises 3: Close grip barbell press Variations
Use different shapes of bar – E-Z bar, or straight bar.
Best Tricep Exercises (Isolation)
These exercises will tend to build bigger bulkier muscle, rather than lean muscle.
Best Tricep Exercises 4: Skull crusher
This exercise sounds much more extreme than it actually is. The reason for the name is that you lower the weight(s) toward your head as if you are about to crush it. It is recommended that this exercise be done in a gym with a spotter, although you could use items you find in your home as weights, such as a big bottle of water, or a backpack filled with heavy items.
Hold the weight as you would with a close grip barbell press, except with the palms facing toward your head. Ensure that the hands are shoulder width apart.
With the elbows straight and facing toward your feet, lower the weight toward your forehead in a controlled manner whilst taking 2 seconds. Stop just before you touch your forehead, hold for 1 second, and then raise the weight back to the start position for the count of two with the arms straight, but not locked out.
Note that this exercise can be performed either with a straight bar, or an E-Z Bar.
Best Tricep Exercises 4: Skull crushers Progressions
To increase the difficulty of the skull crusher exercise you may do the following:
- - Perform the exercise on a fit ball (this make the exercise compound because the core and synergist muscles will come into play to stabilize your body
- - Perform the exercise with dumbbells (this also brings synergist muscles to stabilize each arm individually)
- - Perform the exercise on a decline bench (you head will be lower than your feet, increasing difficulty through the use of gravity)
Best Tricep Exercises 5: Seated Overhead Dumbbell extension
This exercise should be performed in a gym, ideally with a spotter to prevent injury.
Hold the dumbbell above the head with your elbow facing away from your head.
Bend the arm, and low the weight until it is almost touching the head, for a count of two. Hold for a count of one, then raise the weight until the arm is straight but not locked out.
Note that if heavy weights are being used, it can be a good idea to use a bench with a back support to assist the back.
Best Tricep Exercises 6: Cable tricep pull down
This exercise will have to be performed in the gym, as it uses either a cable crossover machine, or a cable pull down machine with a handle attachment.
Stand below the top of the cable, with your elbow close to your side, and your forearm at ninety degrees to your body.
Without moving the elbow, extend the arm into the straight position (but not locked out) to the count of two. Hold the straight position for a count of one, and return the forearm to the original position for the count of two.
It is important throughout the exercise that you maintain good posture, and keep your elbow in the same position by your side. Do not assist your elbow by forcing your elbow into your body.