5 Best Exercises for Triceps

For most people bulging biceps is what they aim for and not the triceps, whereas biceps are less than 1/3rd of the arm size. Imagine the result when they go exercising for triceps how would the overall arm size appear?


(For example, does this man’s triceps inspire you?)

Fortunately enough, it is very simple to get them.


Let us get started.

A quick overview of triceps muscles will show you what they are and how to train them effectively.

The Anatomy of the Triceps Muscles

Triceps Muscle Anatomy

See this picture where the Triceps Brachii is a three-headed muscle on the back of your arm.

Once you train these three heads properly, they form the distinctive “horseshoe” shape.

The Best Part No One Told You About

The lateral head is the largest of the three and it develops the fastest and most determines the overall look of your triceps.

In other words, when people talk of “big triceps” they have the three big lateral heads in mind. To get the awesome looking hand, make sure all three heads are well trained and developed.

As told earlier, that’s pretty easy to do.

Best Tips for Getting Effective Triceps

Forget what others say as we have gathered the best tips for you.

  1. Most people should train their triceps directly to get the size and definition they want.
  2. Heavy compound movements are the best for adding true strength and size.
  3. One heavy triceps workout per week is enough to say the least.
  4. Focus on getting right volume or the total amount of reps you do each week because: the heavier your reps are, the fewer you can do each week without risking overtraining.

You may ask why this is so? The answer is very simple.

The heavier you train, the more time your body needs to recover from the workouts. In short, it needs more rest. So you do only one heavy rep in a week and allow your body to recoup in the rest of the week days.

Now you know what is important. Let us get on with the Simple Exercises for that Awesome Arm!

1. Foam Roller Press

Use a thick foam pad so that it cuts your range of motion in to one half.

Step by step

  1. Lie down on a bench.
  2. Place a foam roller length wise on your chest. If you have squared foam, ensure it covers your chest.
  3. In either case secure it so that it does not slip away.
  4. Grab the barbell overhead and hold it directly above your chest.
  5. Now lower the bar to touch the foam roller, and then press it back up.

Pressing from the midpoint of the lift emphasizes the “lockout,” or the ending push of the bench press. “The lockout is all triceps, and you can use a big weight on the bar”.

2. Simple Dips

Do not do this exercise if you have shoulder issues.

Step by step

  1. Keep yourself up on parallel bars with your torso at right angles to the floor. (Please maintain this posture throughout the exercise)
  2. Bend your knees and cross your ankles.
  3. Lower your body slowly until your shoulder joints is below your elbows.
  4. Push back up until your elbows are straight but not locked.

If at step 1, you lean forward the emphasis will shift to your chest and shoulders instead.

As you’re lifting your entire bodyweight, your triceps have to work against a much heavier load than they would in a triceps-isolating exercise.

3. Close Grip Bench Press

Normally this bench press exercise works great for your chest and core. But when you change the grip, it can help cover your arms also.

Step by step

  1. Grab a barbell with overhand grip which is shoulder-width apart.
  2. Hold it above your sternum with completely straight arms.
  3. Lower the bar down (straight) and pause a bit.
  4. Press the bar back to the starting position.

When you place hands close together, your triceps have to work much harder. This leads to new growth and much more strength than what you ever imagined.

4. Rolling EZ-Bar Triceps Extensions

This unique method allows your triceps some time before each rep. Utilize this time gap and get more reps and really pump up your muscle.

Step by step

  1. Lie on your back on the ground where a loaded EZ-bar lies on the floor above your head.
  2. Grab the bar, roll towards your head slowly.
  3. Do this till your upper arms are vertical.
  4. Lastly, press the weight so that your arms are straight and vertical.
  5. Now reverse the process by placing the weight back on the floor.
  6. Roll the bar back.

No limits on how many reps you should do.

5. Kettlebell Floor Press

This is a classic variation of the well established Bench Press which favours the lockout portion of the lift, recruiting your triceps to an extreme degree. Also, since the load is distributed differently with a kettle bell than a barbell, all of your stabilizing muscles really have to work quite harder to keep the weight positioned correctly.

Step by step

  1. Grab a kettlebell with each hand
  2. Lie down with your back on the ground.
  3. Hold the kettlebells above your head where the bells are hanging on the outside of your wrists.
  4. Now bend your arm to lower the kettlebells.
  5. Touch your elbows to the ground and wait for a few seconds.
  6. Press the kettlebells back up.

So when are you sending us your pictures folks? We are eagerly awaiting for your response. Do chime in!

1 Comment
  1. Melanie Glastrong

    Such a nice blog.

    I have read an amazing article here.

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