Here are some of the most effective triceps exercises:
Key Exercises
1.Close-grip bench press
This exercise is similar to a regular bench press, but with your hands closer together. This puts more emphasis on the triceps.
Elbow Extension: This is the main action of finishing the press, straightening your arm to push the weight up. But it’s also a fundamental movement for many daily tasks, like reaching for something on a high shelf or throwing a ball.
Stabilize Your Elbow and Shoulder Joints: Strong triceps provide support for your elbow and shoulder, especially when lifting heavy weights. This stabilization is essential for maintaining good form and preventing injuries during the exercise.
Lockout the Movement: At the top of the Flat Barbell Bench Press, the triceps are crucial for locking out your arms and completing the lift. This final push ensures you’re fully engaging and strengthening these muscles.
2.Triceps Extensions
This exercise can be done with a dumbbell, cable machine, or resistance band. It involves extending your arm straight behind you, keeping your elbow close to your body.
Keeping your elbows close to your head, slowly lower the dumbbell behind you by bending your elbows.
Lower the weight as far as comfortably possible, feeling a stretch in your triceps.
Pause briefly, then extend your arms back to the starting position by contracting your triceps.
Focus on squeezing your triceps at the top of the movement.
3.Tricep Dips
Triceps dips are a challenging but effective bodyweight exercise for targeting the triceps muscles. Here's how to perform them correctly, along with some modifications:
Lower your body slowly by bending your elbows, keeping them close to your sides.
Continue lowering until your shoulders are below your elbows or as far as your flexibility allows.
Push back up to the starting position by straightening your arms, contracting your triceps.
Focus on squeezing your triceps at the top of the movement.
4.Overhead press:
The overhead press, also known as the shoulder press or military press, is a compound exercise that primarily targets the shoulders but also works the triceps, upper back, and core
Take a deep breath and brace your core.
Press the bar straight overhead by extending your arms.
As the bar passes your face, slightly tilt your head back to avoid hitting it.
Continue pressing until your arms are fully extended and the bar is directly over your head.
Lower the bar back to the starting position in a controlled manner.
5.Skullcrushers
Skullcrushers are a popular exercise for targeting the triceps muscles.
Keeping your upper arms stationary, lower the weight towards your forehead by bending your elbows.
Lower the weight slowly and in a controlled manner.
Pause briefly at the bottom of the movement.
Extend your arms back to the starting position by contracting your triceps.
