The 10 Best Triceps Exercises for Building Massive Arms
Are you tired of your skinny arms? Do you want to impress your colleagues or crush with your massive arms? Well, you’re not alone! Many people aspire to develop their triceps to build impressive arms. While there are numerous exercises to enhance your triceps, we have listed the ten best exercises that will help you achieve your goals.
1. Close-Grip Bench Press
The close-grip bench press is a classic triceps exercise that works on all three heads of the triceps. This exercise also engages the chest, shoulders, and biceps, making it a compound exercise. To perform this exercise, lie down on a flat bench, grip the bar with a narrow grip, and lower it towards your chest while keeping your elbows tucked in. Push the bar upwards, exhaling as you contract the triceps.
2. Triceps Dips
Triceps dips are one of the most effective exercises for building triceps. This exercise targets all three heads of the triceps and is performed on parallel bars. To execute this exercise, get on the parallel bars and lower your body by bending your elbows and keeping your torso upright. Push yourself back up forcefully, contracting your triceps.
3. Skull Crushers
The skull crusher is performed with a barbell or dumbbells, and targets the long head of the triceps. To do this exercise, lie down on a bench with a barbell or dumbbell in your hands. Extend your arms upwards, perpendicular to your torso, and bring the weight down to your forehead, bending your elbows. Push the weight back up again, focusing on contracting the triceps.
4. Triceps Pushdowns
Triceps pushdowns are performed on a cable machine with a rope attachment. This exercise emphasizes the lateral and medial heads of the triceps. Stand in front of the cable machine, attach the rope to the machine, and contract your triceps as you bring the rope down to your thighs, keeping your elbows fixed.
5. Overhead Triceps Extension
Overhead triceps extensions target the long head of the triceps. This exercise is performed by holding a dumbbell or barbell, holding it perpendicular to your torso, and extending it upwards until your arms are fully extended. Lower the weight down again, feeling the stretch in your triceps.
6. Single-Arm Pushdowns
Single-arm pushdowns are a variation of triceps pushdowns that target the medial head of the triceps. This exercise is performed with a cable machine and a single-hand attachment. Stand in front of the machine, attach the single-hand attachment, and bring the rope down to your thighs, keeping your elbow glued to your body.
7. Diamond Push-Ups
Diamond push-ups are an advanced exercise that targets the lateral head of the triceps. This exercise is performed on the floor, with your hands forming a diamond shape on the ground. Lower your body down to the ground, keeping your elbows close to your sides, and push back up again, contracting your triceps.
8. Bench Dips
Bench dips are an easy-to-perform exercise that targets the lateral and medial heads of the triceps. To do this exercise, sit on a bench with your hands gripping the edge, and your legs extended. Lower your body down and push back up using your triceps.
9. Cable Kickbacks
Cable kickbacks are another variation of triceps pushdowns that target the lateral head of the triceps. Attach a single-hand cable attachment to a cable machine, stand with your back to the machine, and extend your arm backward, feeling the triceps contraction.
10. Close-Grip Push-Ups
Close-grip push-ups are a variation of regular push-ups that target the medial and lateral heads of the triceps. This exercise is performed with your hands close together on the floor. Lower your body down and push back up, focusing on contracting your triceps.
Conclusion
These ten exercises are the best triceps exercises for building massive arms. Include a range of these exercises in your workout routine, and you will see a significant improvement in your arm size and strength in no time. Remember to maintain proper form and do not overdo it, as it can result in injury. Stick to a regular workout routine and a healthy diet, and you will see fantastic results.
