6 Best Triceps Workouts For Men & Women

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triceps Workout

 

The triceps brachii muscle (Latin for “three-headed muscle of the arm”) is a large muscle on the back of the upper limb of many vertebrates. It is the muscle principally responsible for extension of the elbow joint (straightening of the arm).The triceps is an extensor muscle of the elbow joint and an antagonist of the biceps and brachialis muscles. It can also fixate the elbow joint when the forearm and hand are used for fine movements.

Tips

  • Warm-up sets aren’t included; do as many as you need, but never take warm-ups to muscle failure.
  • Choose a weight that allows you to reach muscle failure by the target rep listed.
  • Go heavy on your first working set (first two sets of the first two exercises), and lighten the weight for slightly higher reps on successive sets.
  • If you have a spotter, do a few forced reps on your heaviest sets, which are your first two sets. If you don’t have a partner, train as close to muscle failure as possible, and perform a dropset on your last set of each exercise.

 

1. Close-Grip Barbell Bench Press

Close Grip Barbell Bench Press

How to ?

  1. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that – as opposed to a regular bench press – you keep the elbows close to the torso at all times in order to maximize triceps involvement.
  3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  4. Repeat the movement for the prescribed amount of repetitions.
  5. When you are done, place the bar back in the rack.

 3 sets, 6, 6, 8 reps (60-90 seconds rest)

 

2. Dip Machine Images

seated triceps dips machine

How To ? 

  1. Sit securely in a dip machine, select the weight and firmly grasp the handles.
  2. Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
  3. As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
  4. Now slowly let your arms come back up to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

3 sets, 8, 8, 10 reps (60-90 seconds rest)

3. Triceps Pushdown – V-Bar Attachment

Triceps-Pushdown-V-Bar-Attachment

How to ?

  1. Attach a V-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. The thumbs should be higher than the small finger. 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 V-Bar slowly up to the starting point. Breathe in as you perform this step.
  5. Repeat for the recommended amount of repetitions.

3 sets, 8, 8, 10 reps (60-90 seconds rest)

4 . Tricep Dumbbell Kickback

Tricep Dumbbell Kickback

How To ?

  1. Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
  2. Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
  3. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
  4. Repeat the movement for the prescribed amount of repetitions.

3 sets, 8, 8, 10 reps (60-90 seconds rest)

5. EZ-Bar Skullcrusher

triceps-workout

How To ?

  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.

3 sets, 8, 10, 15 reps (60-90 seconds rest)

6. Standing One-Arm Dumbbell Triceps Extension

Standing One-Arm Dumbbell Triceps Extension

How To ?

  1. To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip:The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.
  2. This will be your starting position.
  3. Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.
  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.
  6. Switch arms and repeat the exercise.

3 sets, 8, 10, 15 reps (60-90 seconds rest).

 

The Above 6 Triceps Workout are the best Workout for big Triceps muscles.