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Finding the best tricep exercises can be difficult when searching the internet. So here are 9 for you to choose from for your next tricep workout!
But matter how many exercises you do, you will not build muscle or get in shape without following a plan for your body type. Click here to take our free body type quiz and learn exactly what will work fastest for your body!
Getting bigger, stronger and more defined arms is something that most people want. But what you may not realize is that your triceps make up around 70% of your upper arms.
That is why it is so crucial to pick the best tricep exercises to put on the most muscle and strength possible!
Remember, if you’re looking to build strength, you’ll want to stay in the 4-8 rep range. But for building actual muscle, you’ll want to stay in the 8-15 rep range.
So here are 9 of my favorite exercises to target your triceps and get you the results you’re looking for! DO NOT do all of these. Instead pick 3-4 and do 3-4 sets of each.
The Best Tricep Exercises
- Close Grip Bench (Barbell or Dumbbell)
This is a great compound movement to start your workouts with. The main things to remember are to keep your hands just inside of shoulder width to avoid wrist pain. And keep your elbows tucked in as you lower the weight so engage your triceps as much as possible.
- Dips
Another great compound movement that will target all the heads of your triceps. Things to remember here are to keep your body as straight up and down as possible.. And be careful not to go too far down. I like to go just past 90 degrees to avoid elbow pain.
- EZ Bar Incline Skullcrushers
One of the best tricep exercises ever, with a slight twist on the set-up. Laying on an incline bench, you will target your tricep from a slightly different angle than a flat bench. Things to remember here are to bring your arms back so they are not straight up and down. This avoids you from cheating a rest at the top of the exercise. Also, remember to keep your elbows squeezed in as much as possible to target your triceps without joint pain.
- Flat Dumbbell Skullcrushers
Just like the incline skull crushers, but we are going to use a flat bench and dumbbells instead. Dumbbells allow for a free range of motion so that you target each arm the same amount and can get a fuller range of motion. Things to remember are just like the incline skullcrushers.. You want to keep your arms back so that you avoid them from being straight up and down at the top. Also to keep your elbows in the same position throughout the whole exercise.
- Tricep Cable Extensions
A very common exercise that you can use a number of handles for. Just make sure you’re using proper form by stepping about two feet away from the cable. This will allow optimal tricep tension so that you’re not nearly resting at the bottom. Also, you should avoid your elbows from bending much more than 90 degrees. Bringing the handle up too high can results in loss of tricep tension and/or elbow pain.
- Overhead Cable Extensions
These are a great variation to cable extensions that will target mostly the long head of the tricep which creates the “horseshoe”. Just want to make sure you’re keeping your elbows raise up so that they are nearly inline with your eyes.. Also, avoid allowing your elbows to flare.. and do not bring the handles back too far to avoid elbow pain as much as possible.
- Kickbacks
These are a great exercise that are commonly messed up. First thing is to make sure you’re using a weight you can handle. Being able to handle it, means lifting your elbow up as high as you can behind you and keeping it up that high the whole time. Also, never allowing your elbow to go past 90 degrees to avoid creating momentum to kick the weight back.
- Overhead Dumbbell Extensions
These are one of the best tricep exercises for packing on muscle mass due to being able to handle heavier weights. Just want to make sure you’re keeping your elbows together as much as possible. Also, make sure you’re squeezing at the top without uncontrollably locking out your elbows.
- Cross Body Dumbbell Extensions
Last but not least, we have a great exercise that is amazing at really isolating your triceps. Laying back on a bench, you will stick your arm out in front of you and bend your elbow as you bring the weight across your body. Make sure you’re slightly bringing your whole arm across your body so that you keep tension on the triceps the whole time. Also, make sure you keep your elbows locked in place throughout the entire movement.
As mentioned before, make sure you do not do all these exercises for your next tricep workout. Instead, pick 3 or 4 of them and do 3 or 4 sets of each.
If you liked these exercises, make sure you share them and leave any comments you have below!
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