For many individuals, having toned arms is as vital as having a strength which is possible with solid triceps exercises. The greatest approach to developing strong, solid triceps is to perform workouts that target all muscle fibres from every aspect.
Close Grip Push Up
The close-grip pushup is one of the most effective bodyweight triceps exercises. To begin with, this is a move you can do anywhere, as a bonus triceps pump anytime you can down and complete a short set. Second, you’re loading with your body weight—and while other muscles help you press up, you’re still receiving a lot of triceps activation under load.
This motion, also known as a lying triceps extension, targets two of the triceps’ three heads: the long and lateral heads. The most common variant is done on a flat bench with the elbows locked above the head (thus the name), but it also works well on a decline or incline bench.
This bodyweight action may look familiar to almost anybody who has attempted to train—after all, it looks to be as simple as finding a bench or platform and pushing oneself up and down. But there’s more you need to research about triceps exercises if you want to exercise your triceps successfully while simultaneously safeguarding your shoulders.
The diamond push-up is most likely the most difficult triceps exercises on our list. Because it involves a lot of upper body power, you may need to start on your knees and gradually work your way up to your toes.
The triceps kickback is the second most efficacious triceps exercises, trailing only diamond push-ups in terms of muscle activation, at around 88 per cent. Bending forward forces you to work against gravity in order to lift the weight up and down. The key to this manoeuvre is to support your upper arm with your shoulder while allowing your forearm to stretch behind you. If you notice your elbow dropping, use a lesser weight to preserve proper form.
While the regular bench press does not directly work the triceps as directly as the close-grip form above, it does employ the triceps to assist your chest transfer the weight from point A to point B. Because the weights aren’t set on a barbell, using dumbbells allows you to have a wider range of motion.
Dips are a tried-and-true mass-builder on their own. Their main issue is that many people are unable to complete enough reps to fall within the recommended muscle-building rep range of 8-12 reps. Either that or they can accomplish far too many things at once. Use an aided dip/pull-up machine or a band in the first situation.