Are you tired of your same old boring triceps exercises? If so, you’re not alone. While it’s one of the most common targets for weight-training programs, there are limited variations of best triceps exercises out there. Sure, we all know how to do a standard triceps push down or a reverse-grip bench press. But what else can we do to target our triceps in new and exciting ways?
The answer is quite a lot! In this article, we will explore some of the best triceps’ workouts out there, from tips and tricks on how to get the most out of your favorite triceps exercises to an awesome list of new and creative variations that will challenge your triceps in new ways. So, let’s begin.
A Brief Overview of the Triceps
The triceps, which are comprised of three muscles located at the back of the upper arm, is responsible for extending the elbow joint. The triceps muscles also help with shoulder abduction and shoulder extension. Although the triceps muscles are only responsible for approximately one-third of upper arm muscle mass, they have a large impact on shaping the upper arm. What makes the triceps particularly unique is that they’re the only muscles on the upper body that have two joint actions.
The triceps are responsible for both elbow extension, which involves straightening the arm, and shoulder extension, which involves lifting the arm above the shoulder. The triceps muscles also play an important role in everyday life. For example, the triceps are crucial in activities such as pushing open a heavy door or even carrying a grocery bag.
Best Triceps Exercises for Building Muscle
1. Triceps Close Grip Bench Press
The triceps close grip bench press is one of the best triceps exercises there is. The triceps close grip bench press is done by lowering the bar to the upper portion of the chest while gripping the bar with a close grip (hands inside shoulder width). The triceps close grip bench press is great for targeting the triceps and the pecs and is a better variation than the pushdown for those with shoulder issues.
The triceps close grip bench press is also a great exercise for building strength and power. If you want to get stronger, you need to challenge yourself with heavier weights, and the triceps close grip bench press is a great way to do this. If you’re looking for an awesome triceps exercise that’s both effective and challenging, the triceps close grip bench press is a great option.
2. Triceps Push-Down While Rotating Your Body
The triceps push down while rotating your body is one of the best triceps exercises there is. This exercise is done by attaching a band to a low pulley and then placing the other end of the band around the head or neck. After that, the triceps are targeted by pushing the band away with both arms.
While the triceps push down while rotating your body is a challenging exercise, it’s also a highly effective exercise for building muscle and burning fat. The triceps push down while rotating your body is a great way to maximize triceps activation and is an excellent exercise for both the beginner and advanced lifter.
3. One Arm Triceps Bench Press
The one-arm triceps bench press is one of the best triceps exercises there is. The one-arm triceps bench press is done by lowering the bar to one side of the chest (right or left side of the chest). The one-arm triceps bench press is great for targeting the triceps and the core and is an excellent exercise for building strength and power.
If you’re looking for an awesome triceps exercise that’s both effective and challenging, the one-arm triceps bench press is a great option. The one-arm triceps bench press is also a great exercise for improving unilateral strength and stability. If you’re someone who struggles with unilateral exercises, the one-arm triceps bench press is a great alternative.
4. Overhead Triceps Extension with a Twist
The overhead triceps extension with a twist is one of the best triceps exercises there is. This exercise is done by extending the arms overhead while simultaneously twisting from side to side. The overhead triceps extension with a twist is a great way to target the triceps, and it’s also a great core stability exercise.
If you’re looking for an excellent triceps exercise, the overhead triceps extension with a twist is an excellent choice. This exercise is challenging but is excellent for building strength and power. The overhead triceps extension with a twist is a great option for both the beginner and advanced lifter.
5. Rotational Triceps Extension with Bands
The rotational triceps extension with bands is an innovative triceps workout that uses a band to change up the exercise. It is performed by extending your arms out in front of your body while keeping your palms facing each other and then slowly rotating your arms towards one side while lowering the band.
The rotational triceps extension with bands is an excellent triceps workout that is slightly different than the standard triceps extension. On the triceps extension with bands, the band rotates towards the side you are rotating towards, which targets the medial head of the triceps muscle. The triceps extension with bands is very effective at targeting the medial head, making it a great triceps workout.
6. Shoulder-Width Triceps Press-Downs
Triceps press-downs are one of the most common triceps exercises in the world of weightlifting. It is a variation of the close-grip bench press. It is performed by gripping a barbell with a shoulder-width grip and pressing it down towards your chest. The triceps press-down is an excellent variation of the close-grip bench press that hits the triceps very effectively. While it is similar to the close-grip bench press, it has a few key differences.
The first difference is the grip width, which is slightly wider on the triceps press-down than on the close-grip bench press. The second difference is the angle of the barbell, which is pressed down towards your chest on the triceps press-down instead of towards your head like on the close-grip bench press. This slight change in angle allows the triceps press-down to target the long head of the triceps muscle, which is located on the back of the arm, more effectively.
7. Wide Grip Bench Press with Reverse Grip
The wide grip bench press with reverse grip is another variation of the bench press that is very effective at targeting the triceps. It is very similar to the wide grip bench press but with one key difference: the grip. On the wide grip bench, press with a reverse grip. You grasp the barbell with a wide grip and press it towards your chest.
The wide grip bench press with reverse grip is an excellent triceps workout because it targets the triceps with a wider grip than the standard wide grip bench press. The wider grip shifts some of the focus from the triceps to the chest, but the triceps are still heavily targeted. The wide grip bench press with reverse grip is an excellent triceps workout. It is also a very common exercise that can be found in most gyms.
The Importance of Building Strong Triceps
If you’re serious about building a strong and attractive upper body, you can’t neglect your triceps. The triceps make up roughly one-third of the upper arm, yet they’re often neglected in favor of the pectorals (chest muscles). While the pectorals are great for improving aesthetics, the triceps play an equally important role in strength and functionality.
For example, the triceps are crucial in activities such as pushing, opening a heavy door or even carrying a grocery bag. However, while the pectorals receive a lot of attention, the triceps often get left out in the cold. And this is unfortunate, as the triceps are a large muscle responsible for many important functions, including having good posture, supporting the shoulders, and assisting with many other everyday tasks.
FAQ related to Triceps Exercises
What are the advantages of best triceps exercises?
A best triceps exercises can help with:
1. Muscle building and sculpting of the upper body.
2. Increasing upper-body strength.
3. Improving your arm and shoulder range of motion.
4. Flexibility and endurance are being improved.
5. Improving stability and balance.
What is the fastest way to grow your triceps?
Here are 5 of the best exercises for growing your triceps.
1. Dips are easy to do and don't require much equipment.
2. You can Bench Presses with a Close Grip.
4. Also try French presses, lying triceps extensions and skull crushers.
5. You can use extensions above the ground.
Which muscles grow faster, triceps or biceps?
The biceps' primary function is to bend the elbow. Second, the triceps run from the elbow to the shoulder, but their primary function is to straighten the elbow. Because the triceps are a larger muscle group than the biceps, they have more room to grow.
Does triceps training make you stronger?
Try incorporating some of the best triceps exercises into your upper-body routine. These triceps exercises will not only spice up your boring workout but also help you get stronger both in and out of the gym.
How much triceps exercise is required?
To effectively hit all three heads of the triceps, you must train at least three different movement patterns when training the triceps. The first is the lateral head, which is struck when pressing movements, frequently performed with heavier or moderately heavy loads (8-12 reps).
Bottom Line: Effective & Best Triceps Exercises
While there are many different types of triceps exercises, the triceps push down is one of the most popular. Because it’s so common, it can be a little boring to do. If you want to spice it up a little, try one of the other variations listed above!
For example, if you hate doing triceps push downs, you could try the one-arm push down instead. If you don’t have access to a bench, you could use pushups or pushups on a stability ball. Regardless of the variation you choose, try to do your best to keep form correct throughout the exercise.
Over time, you can work your way up to heavier weights and do more sets without losing form. From basic pushups to pull ups, there are a variety of ways to target your triceps muscles. The best triceps exercises will target the specific muscles you’re working on, so pick the exercise that works best for you. One last thing to remember is that triceps exercises are great for burning calories and building strength and muscle, so by incorporating some type of triceps exercise into your routine, you can see amazing results in a short amount of time.