Our favorite Top Tricep workouts for the fastest gains possible
If you’re looking to build some serious muscle mass in with Tricep workouts, then you’ve come to the right place. In this blog post, we will share with you our favorite Tricep workouts for gaining mass as quickly as possible. These workouts are simple but incredibly effective, and they only require a few pieces of equipment that you probably already have in your home gym! So without further ado, let’s get started!
What Are the Tricep Muscles?
We understand that you want to learn the top tricep exercises (well, that’s why you’re reading this, right?). So we’ll keep things brief. Simply stated, the triceps are the muscles on the upper arm’s back that are made up of three heads: the lateral, medial, and long. If you want to target all three heads, you’ll need a variety of different exercises and lots of different tricep workouts; this is where the next part of this article comes in.
Our Top Tricep Exercises
Here are our top tricep exercises that will give you well-rounded triceps, no matter where you’re working out from.
1. Rope Tricep Pushdown
Doing this correctly will focus solely on your triceps, but if you use too much weight or can’t keep your shoulders down, it’ll lighten the load.
How to:
- Use a rope handle to attach the high pulley of a cable station. Bend your arms and grab the bar with an overhand grip, making sure that your hands are shoulder-width apart. Tuck your upper arms close to your sides.
- After you’ve lowered the bar, push it down until your elbows are locked. Slowly return to the beginning position.
2. Tricep Dips
Because you’re lifting your entire body weight, your triceps must overcome a considerably heavier force than they would in a triceps-isolating exercise.
- Position your body on the parallel bars so that your torso is perpendicular to the floor; you should remain in this posture for the duration of the exercise. (If you lean forward, it will take the emphasis off of your chest and shoulders.)
- For a deeper stretch, bend your knees and cross your ankles. Gradually lower your body until your shoulder joints are below your elbows. (Most guys stop before they reach this point.)
- Push until your elbows are nearly straight but not locked. If you have any shoulder problems, don’t do this exercise.
3. Close-grip Bench Press
The bench press is a fantastic tricep exercise that also works your chest and core. Placing your hands closer together causes your triceps to have to work harder, which may lead to new development and strength.
How to:
· Grab a barbell with an overhand grip, making sure your hands are shoulder-width apart. Hold it above your sternum with arms completely straight.
· Lower the bar straight down, pause, and then raise it back to the starting position.
4. Isolated Triceps Extension
When working your triceps, it’s easy to forget there are three distinct heads: the lateral head, the medial head, and the long head. Unless you perform exercises like this one with your arms over your head to isolate the long head regularly, the last portion may not always get the attention it deserves.
How to:
· Sit on a bench and grab one dumbbell. Place both hands at the top of the weight to form a diamond shape. With your elbows raised and core tight, lift the dumbbell over your head.
· To lower the dumbbell down your back, start by bending at the elbow and ensuring that your chest remains strong. Make sure to keep your shoulders still throughout the movement.
· Raise the weight by extending your arms fully and pausing for a count at the top of the movement to squeeze.
5. Skullcrushers (Lying Triceps Extensions)
Although there are various ways to do this move, they all require one thing: elbow extension. With the upper arms locked in place, the long and lateral tricep heads become engaged.
If you want to focus on working your triceps long head, do the movement on an incline bench at a higher angle. However, if you wish to put more emphasis on working your lateral triceps head, do the movement on a decline bench instead.
How to:
· Lay on a bench and grab an ez-bar, barbell, or dumbell. Raise the bar or dumbells over your chest and lower your hands back slowly behind your head as if you were to throw a basketball with both hands.
· Pause and raise your hands back to the starting position.
6. Dumbbell Tricep Extensions
How to:
· Pick up a dumbbell and sit on a bench with your back supported.
· Reach your arm over your head until it is parallel to the floor and close to your ear.
· To complete this exercise, rotate your wrist so that the dumbbell is pointing downwards.
· With your elbows slightly bent, lower the dumbbell behind your head. By flexing your triceps and breathing out, return to the beginning posture.
· Swap arms and repeat the process after you finish the prescribed reps for one set.
8. Underhand Cable Pushdowns
How to:
· Two handle straps on a cable machine should be grasped.
· Start by extending both of your arms down, and then pause with a bit of tension before returning your forearms up to close to your upper arms.
9. Bench Dip
The bench dip is a better choice if you’ve tried but failed with conventional dips. Make sure you go down gradually, giving your muscles time to grow accustomed to the tension. Your triceps will be on fire after this exercise is finished.
How to:
· Facing away from a bench, grab it with both hands at shoulder width.
· Position your body so that you are sitting on the ground with your legs extended out in front of you. Next, lower your upper body by bending at the elbows until your arms and forearms create a 90-degree angle.
· Get back to the beginning position with your triceps extension.
10. The Diamond Press-up
Tricep exercise is as basic as it gets. Moving your hands closer together puts the emphasis squarely on your triceps, but the press-up is excellent for your pecs and arms. This variation still gives some work to your pecs, but they should feel the burn by the time you’re done.
How to:
· Lie on your back and bring your hands close to each other at chest level, with your thumbs touching one another and your forefingers touching. Your spine should be straight, and your core and glutes should be squeezed tight.
· Lower yourself to the floor. Pause for a moment while maintaining the squeeze in your core and glutes, then push back up to the original position with your arms straightened.
PRO TIP: Flexing
Following your tricep workout, flex them doing different arm poses for a minimum of 5 minutes. Flex, Hold the position for at least 30 seconds, and change pose. You will see a significant change in your physique when applying this tip.
PRO TIP: Deep Facia Stretching
When you are finished working your triceps, make sure your finishing move is a deep stretch method we explain here – https://bodybuildinginnercircle.com/extreme-stretching/
Conclusion
After reading this blog post, you should now have a good understanding of the different Tricep workouts that you can do to help improve your overall muscle gains. Remember to focus on form and technique, and always remember form overweight is key. Thanks for reading!
Also See:
DC Training | Mike Mentzer HIT | Dorian Yates Blood and Guts | Static Holds | Time Under Tension | Rest Pause Sets | Extreme Stretching
