8 Best Triceps Exercises Bodybuilding At Home And Gym

Best Triceps Exercises Bodybuilding At Home And Gym For Beginners. More than 2/3 of the circumference of your arm consists of the tricep muscles. Do you want big arms? Then stop bicep curl after bicep curl and let those triceps do more work. The best way to get huge arms is to implement quite a few tricep exercises in your training regimen.

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The horseshoe triceps are not just for show. The muscles play a significant role in a number of popular exercises. Think of the bench press or the military press, with almost all ‘pressing’ exercises the triceps are loaded.

If your triceps are underdeveloped, it will affect these exercises. The weight you can press goes as far as your triceps can handle it.

persuaded? Below we describe 8 tricep exercises that you can include in your standard training schedule, whether this is an arms training or push pull legs routine. Use these exercises wisely and before you know it you’ll have giant arms and a new bench press record.

5 Best Triceps Exercises Bodybuilding In The Gym

1. Close-grip bench press – best triceps exercises bodybuilding

The bench press is perhaps the most popular exercise and it is not without reason. It is an efficient exercise for your entire upper body, mainly for the chest, shoulders, and triceps.

You can use your hand placement to shift emphasis to specific muscle groups. If you choose a wide grip, the pressure will be more on the chest muscles during the exercise. A narrower grip puts more pressure on the triceps.

Triceps Exercises At Gym Execution:

  1. Place your hands shoulder-width apart on the bar and hold the bar up completely straight above the chest.
  2. Slowly lower the bar, making sure your elbows move down your sides.
Close-grip bench press, tricep exercises bodybuilding

2. Dips – best triceps exercises

During these exercises, you use your body weight. The total load is therefore much heavier than with a triceps isolation exercise. The tricep dip is therefore seen as one of the best ‘mass builders’ for the triceps.

In some gyms, you can practice the assisted tricep dip. You place your knees on the platform and in this way create a counterweight. For beginners for whom the normal dip is too heavy, the assisted dip is a suitable variation to get the benefits from this exercise. – best triceps exercises

Triceps Exercises At Gym Execution:

  1. Push yourself up with your arms straight and keep your body straight, this is your starting position.
  2. Bend your knees and cross your ankles. Slowly lower your body until your shoulders are level with your elbows.
  3. Push your body back up until your elbows and arms are almost straight. 
Dips, best tricep exercises bodybuilding

Do you have shoulder complaints? Then skip this exercise.

3. Skullcrusher

Although there are many different variations of this exercise, they all have one thing in common: elbow extension. Because the upper arms are in a fixed position, the “long head” and “lateral head” of the triceps mainly work during this exercise.

Triceps Exercises At Gym Execution:

  1. Use an EZ bar so that the wrists are in a comfortable position. In the starting position, hold the weight directly overhead.
  2. Lower the weight while keeping your elbows in position, don’t let them point out. Lower the bar until it almost touches your head (hence the name of the exercise).
  3. Push your forearms up in a controlled manner until you are back in the starting position.
Skullcrusher, lower tricep exercises bodybuilding

4. Triceps pushdown (rope)

You need a cable machine for the tricep pushdown. You can use a rope, but also a straight bar or another aid.

The tricep pushdown can be a very useful exercise when performed properly. When you use too much weight, you will use the back and shoulder muscles during the exercise. The aim of the exercise is to isolate the triceps as much as possible. Larger muscle groups that assist in doing the exercise do not help with this.

If you find that you can’t keep your shoulders in the same position during the exercise, put your ego aside and lower the weight!

Triceps Exercises At Gym Execution:

  1. Grab the rope and make sure your elbows stay tight at your sides.
  2. Pull the rope down in a controlled manner until the arms are fully extended, consciously tightening the tricep.
  3. Slowly let the weight pull your arms up until you are back in the starting position, keeping your elbows in the same position continuously.
Triceps pushdown, biggest triceps in bodybuilding

5. Overhead Triceps Extension

The tricep consists of three heads: the lateral head, medial head, and long head. It is often the case that the long head of the triceps does not receive enough attention. Incorporate exercises like this into your routine and make sure your triceps are fully developed.

Triceps Exercises At Gym Execution:

  1. Sit straight on a bench with one dumbbell in hand, place the hand on the top part of the dumbbell. Hold the dumbbell directly overhead in the starting position while keeping your elbows and core in position.
  2. Lower the dumbbell to the top of your back while keeping your elbow in the same position. Your core and upper body both remain tight and in position as you lower the weight.
  3. When the dumbbell has reached your upper back and you have fully stretched the tricep, push the weight back to the starting position, consciously contracting the tricep.
Overhead Triceps Extension, tricep workouts with dumbbells bodybuilding

3 Best Triceps Exercises To Do At Home

6. Bench dips

Are you having trouble with the classic dip, why not try the couch dip? With this variant you do not have to push the entire body weight upwards and therefore makes it a bit easier.

Do you notice that the exercise is too easy? Then perform the exercise more slowly and in a controlled manner, so that you increase the total time that your muscles are working. We guarantee that after a few sets of the bench dip, your triceps will be on fire.

Triceps Exercises At Home Execution:

  1. Stand with your back to the bench (or another elevated platform), grab it with both hands at about shoulder-width.
  2. Stretch your legs out in front of you. Slowly lower your body while keeping your elbows in a fixed position. Lower until your upper arm and forearm form an angle of approximately 90 degrees.
  3. Press from your triceps to lift your body until you are back in the starting position.
Bench dip, lower tricep exercises bodybuilding

7. Push up

Best triceps exercises. The age-old exercises are often the best, simply because they are still being used after all this time. The classic push-up loads your chest, shoulders, triceps, and core.

The great thing about the push-up is that you can perform the exercise anywhere and you don’t need anything for it. There are ways to make the exercise harder for yourself, such as a weight vest or placing weight on your back during the exercise.

Triceps Exercises At Home Execution:

  1. Get yourself ready in the starting position with your toes and hands on the floor. Place the hands under the shoulders with your whole body in a straight line. Your heels, glutes, back, and head remain in a straight line throughout the exercise.
  2. Slowly lower your elbows until your chest almost touches the floor. Explosively push the ground away from you through your palms until you are in the starting position.
Push up, best tricep exercises bodybuilding

8. Diamond push up

The Diamond pushup is in many aspects the same as the classic push-up, the difference is in the hand position. In this variation of the push-up, you use your triceps for the most part.

Is it your goal to keep the focus on your triceps as much as possible and do you want to isolate them as well as possible? Then definitely try the diamond push-up. Be warned, the exercise is a lot harder than it looks.

Triceps Exercises At Home Execution:

  1. Get yourself ready in the starting position with your toes and hands on the floor. Place the hands together directly under your sternum while your whole body is in a straight line. Your heels, glutes, back, and head remain in a straight line throughout the exercise.
  2. Slowly lower your elbows until your chest almost touches the floor. Explosively push the ground away from you through your palms until you are in the starting position.
Diamond push up, back and triceps workout bodybuilding

#Which triceps exercises should I choose?

Because 8 exercises purely for the triceps is on the high side, we do not recommend implementing them all in one workout. Also, in most cases, it will not be possible to add all these exercises to your training routine.

Are you in doubt about which exercises you should and should not add? We give you some tips.

When choosing triceps exercises, it is wise to look at the distribution. Which exercises put the most strain on which head of the triceps. In classic push movements such as the bench press and push up, you mainly focus on the lateral and medial head of the tricep.

Combine these exercises with exercises where the focus is more on the long head of the triceps. Think of the skull crusher or the overhead tricep extension. In this way, you keep a good ratio in your triceps exercises and you train all heads evenly! best triceps exercises bodybuilding.

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