Best Triceps Exercises

Flat Close Grip Bench Press

The Closed-Grip Bench Press is another great exercise that destroys all three heads of the triceps at once. Closed grip bench presses are also phenomenal for adding definition to the inner chest and creating that really nice line of separation between the two pecs. The close grip bench press allows the triceps to handle a huge amount of weight, which results in quick muscle and strength gains.

Your hands should be spaced close together at the middle of the bar, about 1 foot apart. Your elbows should be tucked in close to your torso throughout the movement and should not stick out to the sides at all. Slowly lower the weight down until your triceps are parallel to the ground, hold for 1 second at the bottom, and accelerate back upwards.

Lying Barbell Triceps Extensions

Barbell Lying Triceps Extensions, work primarily the long and medial heads of the triceps. Building up the long head adds size to the inner-bottom portion of the arm, which helps add overall height to your arms.

Load a Barbell or EZ bar with weight plates, lie down on a flat bench, and extend your arms straight overhead. Without moving your upper arms at all, slowly bend your arms at the elbow and lower the bar back beyond your head until your arms hit a 90 degree angle. Forcefully extend your arms upwards and hold the contraction at the top for 1 second, lowering the weight behind your head takes stress of the elbow joint and displace it all onto the triceps.

Overhead Dumbbell Triceps Extensions

Overhead Lateral Triceps Extensions are awesome for smashing the lateral head of the triceps, which is critical for building up a dense, well-shaped horseshoe (they also hit the long head hard, the other half of the horseshoe). I love overhead lateral triceps extensions because they really allow you to feel a nice stretch on the way down and a powerful contraction on the way up.

Start by raising one arm vertically overhead. Slowly bend your arm at the elbow and lower the dumbbell sideways behind your head. Make sure to keep your upper arm completely stationary and locked in placed! Lower slowly for 2 seconds, hold at the bottom for 1 second, and then squeeze your triceps hard at the top of the movement.

  

Cable Pushdowns

Cable pushdowns are usually the only machine-type tricep exercise recommend. It can be performed with an overhand or reverse grip various types of handles can be used including a rope.

 Stand at a cable tricep pushdown station with knees slightly bent grab the bar with palms facing down. At this starting point, your forearms and biceps should be pretty much touching, Press the bar down in a semicircular motion towards the front of your thighs by extending your arms at the elbow, Keep elbows close to your sides at all time.

Reverse grip Pushdowns

Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.

Slowly elevate the bar attachment only the forearms should move and the elbows/upper arms should be stationary by your side at all times,Then begin to lower the cable bar back down to the original staring position Repeat for the recommended amount of repetitions, this exercise can also be performed with a single handle using one arm at a time.

Dips (on parallel bars, elbows close to body, without forward lean)

Dips are an interesting exercise. For some people, it may be the best tricep exercise  Stand inside a parallel  dip station and hold on to the bars with a shoulder width grip.

 While keeping your elbows close to your sides at all times, press yourself straight up so that your arms are extended lower yourself until your upper arms are parallel to the floor Return to the starting position by pressing yourself back up.