A lot of people have trouble building their triceps, even if they think they’re doing exercises that hit each of the three heads.

 

Training your triceps is essential for several reasons, both in terms of aesthetics and functional strength. Here are some reasons why you should include triceps training in your workout routine:

 

Arm Appearance: The triceps make up a significant portion of your upper arm mass. Well-developed triceps can give your arms a more balanced and sculpted look, complementing the biceps and creating the appearance of larger arms overall.

Injury Prevention: Weak triceps can contribute to imbalances in the arm muscles, which may increase the risk of injuries, especially in the elbows and shoulders. By strengthening your triceps, you can help prevent these imbalances and reduce the risk of injury.

Functional Strength: The triceps play a crucial role in many pushing movements, such as pushing open a door, pushing yourself up from a seated position, or performing a bench press. Strengthening your triceps can improve your performance in these everyday activities and various sports.

 

TOP 3 EXERCISES FOR TRICEPS

 

Close-Grip Bench Press:

Why is this exercise on list?

• The close-grip bench press primarily targets the triceps while also engaging the chest and shoulders to a lesser extent. By using a narrower grip compared to the traditional bench press, you place more emphasis on the triceps.
• Execution: Lie on a flat bench and grip the barbell with your hands closer than shoulder-width apart. Lower the barbell to your chest while keeping your elbows close to your body, then press the barbell back up to the starting position.

• Triceps Pushdown:

• Why is this exercise on list?
• Why: The triceps pushdown is an isolation exercise that targets the triceps specifically. It allows for a full range of motion and provides constant tension on the triceps throughout the movement.
• Execution: Stand in front of a cable machine with a straight bar attached to the high pulley. Grip the bar with your hands shoulder-width apart and push it down towards your thighs by extending your elbows. Slowly return to the starting position and repeat.

Triceps Dips:

Why is this exercise on list?

• Why: Triceps dips are a compound exercise that targets the triceps, chest, and shoulders. They allow you to lift your body weight, making them an effective bodyweight exercise for triceps development.
• Execution: Using parallel bars or dip bars, grip the handles and lift yourself up so that your arms are fully extended and supporting your body weight. Lower yourself by bending your elbows until your upper arms are parallel to the ground or slightly below, then push yourself back up to the starting position by extending your elbows.