Strong arms are essential for almost every upper body movement you perform daily, and your triceps are often the heavy lifters. Whether you're pushing a door, a stroller, a lawnmower, or a barbell, you're engaging your triceps. Moreover, strong triceps are crucial for training other muscle groups, such as during push-ups and chest presses. The triceps is a single muscle with three different heads: the long head, lateral head, and medial head. All of these heads contract during triceps exercises, but some moves emphasize the muscle fibers of certain triceps heads more than others. The best way to build strong, firm triceps is to choose a mix of exercises that hit all those muscle fibers from every angle.
How to Structure Your Triceps Workout
Putting together a triceps workout can help you gain functional movement. Here are a few things to consider:
· Start with a warm-up: Begin with some brisk walking or jogging, jumping jacks, or calisthenics. Warming up gets blood flowing to your muscles and increases the temperature of your muscles, which helps prevent injury.
· Gradually add weight and intensity: If you're starting out, aim to do three sets of 10-12 reps of each exercise using about 70% of the maximum amount of weight you could possibly lift for each exercise. Add more weight and reps as your fitness level increases.
· Target all three tricep heads: The more variety you can incorporate into your triceps routine, the more balanced your strength will develop. Select from the exercises below.
· Train multiple muscle groups: Tricep workouts isolate the triceps very specifically so that you don't work other muscle groups simultaneously. Consider training the shoulders and chest along with the triceps since they are all involved in many of the same functional movements.
· Build in rest days: It's important to rest the muscle groups you train for at least two days before working them again to allow for the recovery process and to help prevent injury.
Best Triceps Exercises
According to the American Council on Exercise (ACE), some triceps exercises are more effective than others. In an ACE-commissioned study, researchers took exercisers through eight of the most common triceps exercises and recorded muscle activity by attaching EMG electrodes to subjects' triceps. With this information, they were able to rank the best triceps exercises. Here, the top triceps in order of effectiveness (starting with most effective):
1. Diamond push-ups: Also known as triangle push-ups, this exercise emphasizes all three heads of the triceps muscle and is the most effective move for that.
2. Kickbacks: This move also targets all three heads of the triceps, but not quite as much as the diamond push-up. It is also easier, so it may be more user-friendly than push-ups.
3. Dips: This exercise also works all three triceps heads and has the added benefit of helping to activate core muscles.
4. Overhead triceps extensions: Including this exercise means you have a move that primarily emphasizes the long head of the triceps muscle, which is a nice complement to the other exercises.
5. Triceps rope pushdowns: This move emphasizes the long head of your triceps, again a nice complement to the other exercises.
6. Triceps bar pushdowns: This bar variation emphasizes the long head of the triceps but is slightly less effective than rope pushdowns.
7. Lying triceps extensions: This is yet another way to target the long head of the triceps primarily.
8. Close grip bench press: This move primarily targets the lateral head and is a more accessible option for those getting started with triceps exercises.
Rather than doing all of these moves in the same workout, focus on choosing a combination of exercises that emphasize all the different areas of the triceps.
Detailed Exercise Instructions
Diamond Push-Ups
The diamond push-up is probably the hardest triceps exercise in this list. It requires tremendous upper body strength, so you may need to try this move on your knees and slowly work your way up to the toes.
How to Do a Diamond Push-Up:
1. Begin the move by positioning the hands on the mat directly under the chest with the fingers spread and the thumbs and forefingers touching, making a diamond shape.
2. Straighten the legs into a plank position, or keep the knees on the floor for a more accessible version.
3. Make sure the back is flat and the abs are engaged as you bend the elbows, lowering until your chin or chest touches the mat. If you can't go that low, go as low as you can—then work to build enough strength to lower all the way down over time.
4. At the bottom of the movement, your elbows should stay close to your sides.
5. Press back to start, keeping the torso rigid, and repeat for 1 to 3 sets of 8 to 16 reps.
Triceps Kickbacks
According to the ACE study, the triceps kickback is the second most effective triceps exercise and not far behind diamond push-ups, achieving about 88% muscle activation.
How to Do Triceps Kickbacks:
1. Prop the right foot on a step or platform, resting the right forearm on the thigh to support the back or allowing the arm to drop directly below the shoulder.
2. Hold a weight in the left hand and pull the elbow to the torso level.
3. Keeping the elbow in that position, extend the arm behind you, focusing on contracting the triceps muscle.
4. Lower the forearm to about 90 degrees and repeat for 1 to 3 sets of 8 to 16 reps.
5. Focus on keeping the upper arms stationary against the body throughout the exercise.
Triceps Dips
Triceps dips are the third most effective and challenging exercise, depending on how you position your feet. In this version, the knees are bent, making the movement easier. Extending your feet out will increase the intensity of the exercise.
How to Do a Triceps Dip:
1. Sit on a chair or bench with your hands just outside your hips, with your knees bent or your legs extended straight out (harder).
2. Lift up onto your hands, keeping your hips very close to the chair or bench. Bend your elbows, lowering down until they're about 90 degrees.
3. Keep the elbows pointing behind you, the shoulders down, and the abs engaged.
4. Push back to start and repeat for 1 to 3 sets of 8 to 16 reps.
5. Avoid this exercise if you feel any pain in the shoulders.
Overhead Triceps Extensions
The overhead triceps extension is the fourth most effective exercise, activating about 76% of muscles. The key is keeping the arms next to the ears as you lower the weight behind you. Make sure you can contract the abs to keep your back from arching.
How to Do an Overhead Triceps Extension:
1. Sit on a chair, bench, ball, or stand; keep your back straight. Hold a weight in both hands, extending it up overhead.
2. Keep your biceps close to your ears and elbows pointing forward as you lower the weight behind your head until the elbows are at about 90-degree angles.
3. Straighten the arms, contracting the triceps, and then repeat for 1 to 3 sets of 8 to 16 reps.
4. Keep the abs engaged throughout the exercise and avoid arching the back.
Rope Pushdowns
The rope pushdown, normally done on a cable machine with a rope attachment, comes in at number five, eliciting about 74% muscle activation. The idea is to spread the rope at the bottom of the movement to fire up the triceps muscle.
How to Do a Rope Pushdown:
1. At a cable machine with a rope attachment, hold the rope near the knotted ends and begin the exercise with the elbows bent at about 90 degrees. Your elbows should be next to your torso.
2. Extend the arms, taking the hands down towards the floor, spreading the rope slightly out on either side as you contract the triceps.
3. Bring the forearms back to start and repeat for 1 to 3 sets of 8 to 16 reps.
Bar Pushdowns
The bar pushdown is similar to the rope pushdown but slightly less effective at about 67%. This exercise is usually done on a cable machine at the gym using a small bar attachment, although you can also do this exercise at home with an exercise band and a small pole or bar threaded through the handles.
How to Do a Bar Pushdown:
1. Stand in front of a cable machine, holding onto the bar with the elbows bent to about 90 degrees.
2. Keeping the elbows stationary, push the bar down, contracting the triceps as you extend
the arms. 3. Bring the bar back up to about chest level without moving the elbows and repeat for 1 to 3 sets of 8 to 16 reps.
Lying Triceps Extensions (Skull Crushers)
Triceps extensions performed lying down (also known as skull crushers) come in at a surprising number seven, eliciting about 62% muscle activation. Some exercisers will find this comparatively low activation rate surprising because this exercise is known for being challenging.
How to Do a Skull Crusher:
1. Lie on a bench, step, or floor and hold a barbell or dumbbell with your hands about shoulder distance apart.
2. Begin the exercise by extending the weight up over your head, with your palms facing out and thumbs next to your fingers.
3. Bend the elbows and lower the weight until the elbows are at about 90-degree angles. Don't go too low during this part of the exercise, as you might hit your head or face.
4. Squeeze the triceps to straighten the arms without locking the joints.
5. Repeat for 1 to 3 sets of 8 to 16 reps.
Close Grip Bench Presses
The close grip bench press comes in eighth as an effective triceps exercise, eliciting about 62% muscle activation. This move also involves quite a bit of the chest, which may be why the triceps don't work as much as in other exercises.
How to Do a Close Grip Bench Press:
1. Lie on a bench or step holding a barbell with hands about shoulder-width apart.
2. Begin the exercise with the elbows bent and the barbell hovering just over the ribcage.
3. Press the weight straight over the ribcage, focusing on contracting the triceps.
4. Lower and repeat for 1 to 3 sets of 8 to 16 reps.
Conclusion
Building bigger triceps comes down to choosing exercises that effectively target all three heads while maintaining a focus on the long head for added mass. By combining the right exercises and following the tips provided, you can achieve well-rounded triceps and a more powerful physique. Remember, consistency and progressive overload are key to seeing results. Happy lifting!
FAQs About Tricep Exercises
Q: What’s the best exercise for overall triceps development?
A: The overhead cable triceps extension is often cited as the best for overall growth. It effectively targets all three heads, especially the long head.
Q: How often should I train my triceps?
A: Training triceps 2-3 times a week is sufficient for most lifters. Ensure you allow enough recovery time between sessions.
Q: How to Stretch Triceps Muscles?
A: To stretch the triceps, raise one arm over your head and bend your elbow so it reaches down to your back. Using the other hand, push gently on the bent elbow. Maintain for 15 to 30 seconds and switch over to the other arm. This helps loosen and tension flexibility.
Q: How to Do EZ Bar Tricep Extensions?
A:
- Lie on a bench with an EZ curl bar.
- Extend the bar above your head with your arms fully extended.
- Slowly bend your elbows, lowering the bar behind your head until your elbows form a 90-degree angle.
- Push the bar back up to the starting position, extending your arms fully.
- Repeat for the desired number of repetitions, maintaining good form throughout.
Q: What are some good exercises to do alongside triceps extensions?
A: To work your entire upper body, combine triceps extensions with exercises like bench press, overhead press, dips, and bicep curls.
Q: Can I do triceps extensions at home?
A: Absolutely! You can use dumbbells, resistance bands, or even water bottles for resistance.
Q: What are some common mistakes to avoid?
A:
- Avoid swinging your body to lift the weight.
- Keep a slight bend in your elbows at the top of the movement to protect your joints.
- Start with a lighter weight and gradually increase it as you get stronger.
- Maintain a strong core throughout the exercise to stabilize your body and prevent injury.
Q: How can I make triceps extensions more challenging?
A: Increase the weight, use a cable machine, or try variations like skull crushers or close-grip bench press.
Q: What does the triceps muscle do?
A: The triceps brachii is a major muscle group in the upper arm. Made up of three muscles, the triceps’ primary responsibility is enabling the extension and retraction of the forearm. When the triceps are contracted, the forearm extends and straightens the elbow. When the triceps are relaxed, the biceps are flexed, the forearm retracts, and the elbow bends. The triceps also help with stabilizing the shoulder joint.
Q: How many exercises should I do for triceps?
A: It’s important to target all three muscles when training the triceps. Focus on movements that isolate the triceps muscle and burn out its three muscles. The lateral head can best be targeted through dips. The long head is best worked through overhead extensions. The medial head activates during pushdowns.
Q: What is the best tricep exercise for mass?
A: The best tricep exercise for mass is skullcrushers. Also known as lying tricep extensions, skull crushers are easy on the shoulder joints but allow you to lift heavy and isolate the triceps for a powerful lift.
Q: Can you train your triceps every day?
A: It’s best to train the triceps two times a week, especially if you are new to exercising this muscle group. As you gain strength, you can add another training day or increase the weight of your workouts. This will help your tricep exercises be even more effective.
Q: What tricep exercise is most effective?
A: The best tricep exercise for mass is the close-grip bench press, which you can perform either in your home gym or your local commercial gym. This move isolates the triceps and forces them to work without the support of any other muscle groups.
Q: How often should you train your long tricep head?
A: Training the long head of the triceps 2-3 times a week is ideal. Ensure you allow enough recovery time between sessions to promote muscle growth and prevent overtraining.
Q: At what intensity should I be training my long triceps?
A: Start with a weight that allows you to perform 8-12 reps with good form. As you get stronger, gradually increase the weight or the number of reps to continue challenging your muscles.
Q: What rep range should be used for the long triceps?
A: A rep range of 8-12 is effective for building muscle and strength in the long head of the triceps. This range allows for sufficient muscle fatigue while still maintaining good form.
Q: What types of exercises train the long triceps?
A: Exercises that effectively target the long head include overhead triceps extensions, close-grip bench press, and bent-over dumbbell kickbacks. These exercises place the long head in a stretched position, promoting growth and definition.
Q: What are the benefits of training my long tricep head?
A: Training the long head of the triceps can lead to increased arm size, improved muscle definition, and enhanced functional strength. It also helps in stabilizing the shoulder joint, reducing the risk of injury.
Q: Why are my triceps not growing?
A: If your triceps are not growing, it could be due to several factors such as insufficient progressive overload, lack of variety in exercises, inadequate nutrition, or insufficient recovery time. Ensure you are gradually increasing the weight or reps, trying different exercises, eating a balanced diet, and allowing enough rest between workouts.
