The Best Tricep Exercises for Building Muscle

When it comes to building muscle, many people focus on their biceps and neglect their triceps. However, the triceps make up two-thirds of the arm and are essential for overall arm strength and size. In this blog post, we will discuss the best tricep exercises for building muscle and how to incorporate them into your workout routine.

Anatomy of the Triceps

Before we dive into the exercises, it’s important to understand the anatomy of the triceps. The triceps brachii is a three-headed muscle located on the back of the upper arm. The three heads are the long head, lateral head, and medial head. Each head has a specific function, and targeting all three heads is crucial for building well-rounded triceps.

1. Close-Grip Bench Press

The close-grip bench press is a compound exercise that targets all three heads of the triceps. To perform this exercise, lie on a flat bench and grip the bar with your hands shoulder-width apart. Lower the bar to your chest, keeping your elbows close to your sides. Push the bar back up to the starting position, focusing on squeezing your triceps at the top of the movement.

This exercise not only targets the triceps but also engages the chest and shoulders, making it an efficient compound movement for building upper body strength and size.

2. Tricep Pushdown

The tricep pushdown is a staple exercise in any tricep workout. It primarily targets the lateral head of the triceps but also engages the other two heads. To perform this exercise, attach a rope or straight bar to a cable machine. Stand facing the machine with your feet shoulder-width apart and your elbows tucked in at your sides. Push the bar or rope down until your arms are fully extended, then slowly bring it back up to the starting position.

It’s essential to keep your elbows tucked in and your upper arms stationary throughout the movement to isolate the triceps and prevent cheating with other muscle groups.

3. Overhead Tricep Extension

The overhead tricep extension targets the long head of the triceps and also engages the shoulders. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell or weight plate with both hands. Raise the weight overhead, keeping your elbows close to your head. Slowly lower the weight behind your head, then push it back up to the starting position.

It’s crucial to keep your elbows close to your head and your upper arms stationary throughout the movement to isolate the triceps and prevent injury.

4. Dips

Dips are a compound exercise that targets the triceps, chest, and shoulders. To perform this exercise, grip parallel bars with your arms fully extended and your feet off the ground. Lower your body until your arms form a 90-degree angle, then push yourself back up to the starting position.

For a more challenging variation, you can add weight by using a weight belt or holding a dumbbell between your feet.

5. Skullcrushers

Skullcrushers, also known as lying tricep extensions, target the long head of the triceps. To perform this exercise, lie on a flat bench and hold a barbell or dumbbells with your arms extended above your head. Slowly lower the weight towards your forehead, then push it back up to the starting position.

It’s essential to keep your elbows close to your head and your upper arms stationary throughout the movement to isolate the triceps and prevent injury.

Incorporating Tricep Exercises into Your Workout Routine

Now that you know the best tricep exercises for building muscle, it’s essential to incorporate them into your workout routine. Aim to train your triceps at least twice a week, with a day of rest in between. You can either dedicate a full day to tricep training or incorporate tricep exercises into your upper body or push day.

Start with compound exercises like the close-grip bench press and dips, then move on to isolation exercises like tricep pushdowns and skullcrushers. Aim for 3–4 sets of 8–12 reps for each exercise, gradually increasing the weight as you get stronger.

Conclusion

In conclusion, building strong and defined triceps is crucial for overall arm strength and size. By incorporating these five tricep exercises into your workout routine, you can target all three heads of the triceps and achieve well-rounded arm development. Remember to always use proper form and gradually increase the weight to avoid injury and see the best results. Happy lifting!