If you want really powerful arms, you must not neglect the triceps brachii. The triceps make up a significant part of the arm and can visually make it much bigger. But a perfectly sculpted "horseshoe" on the back of the arm is not free. That's why today we bring you an overview of the best exercises for the triceps, thanks to which your arms will grow in one fairy tale.
Benchpress with narrow grip
Let's start with an exercise that might not come to mind at first. But the Benchpress with a narrow grip is an absolutely excellent exercise for triceps development. It's a complex exercise and of course you'll target other muscle parts while performing it, but that's okay. It's actually not much different from the classic bench press. The only difference is the narrow grip, which puts more pressure on the triceps. Due to the technical difficulty of the bench press, we have prepared a separate article in which we will discuss this exercise in great detail. In it you will learn everything about the technique, but also about other variations of its execution and the most common mistakes.
Correct execution
The starting position is lying on the bench. Grasp the barbell at about shoulder level and then lower it to your chest in a controlled manner. Then lift the axis to its original position. Throughout, focus on the triceps to maximize their involvement.
What to watch out for
In the close-grip version of the bench press, one of the most common mistakes is elbow pulling to the side, which not only increases the risk of injury but also results in less targeting of the triceps.
Pulling down the top pulley
Probably the most popular triceps exercise ever is undoubtedly the overhead pulley contraction. This is a very simple isolation exercise, but it is extremely effective and can be performed in countless variations. In addition to the individual pulley attachments, it is possible to pull the pulleys with both hands at the same time, or conversely with each hand separately. Pulling the pulley is also the best exercise for maximum triceps pumping.
Correct execution
Stand slightly staggered facing the pulley and grasp the pulley attachment. Keep your elbows close to your body and make sure they stay in the same place at all times. Next, contract your triceps to pull the pulley down until your arms are extended. Then release in a controlled manner and allow the pulley to rise back up to its maximum range of motion without lifting your elbows. For beginners, the fixed pulley attachment is particularly suitable as it is both stable and the easiest option. More experienced athletes can experiment with the choice, but the rope attachment is definitely worth a try.
What to watch out for
A common mistake with this exercise is also to pull the elbows to the side. In addition, be careful to perform the exercise with as much range of motion as possible, not lifting the elbows at the top of the exercise or using various twists of the torso.
Barbell push-ups
We have already mentioned push-ups on the bars in our article on the best exercises for breasts (link if possible). Most people, however, understandably associate them primarily with triceps crunches. Dips are absolutely a great exercise to maximise triceps engagement, but they need to be performed technically correct. At the same time, it must be said that in most gyms you will come across machines that that mimic the dips in some way and target the triceps in a very similar way. Such machines also serve very well and can be a more convenient option for beginners, becauseyou can adjust the load on them, whereas in the case of classic push-ups on the bars you are condemned to your own weight.
Correct execution
The starting position is on the bars with your arms outstretched. Lower yourself down slowly and in a controlled manner. Make sure to keep your range as high as possible and don't stop while you can still continue downward. Then, engaging your triceps, push your own weight back up. Try to feel the contraction of the triceps as much as possible and minimize the involvement of the pectoral muscles.
What to watch out for
As with other triceps exercises, one of the most common mistakes is pulling the elbows out to the sides. But equally, avoid unnecessary swinging and helping yourself by swinging your legs.
Push-ups with one arm behind the head
Triceps push-ups with a single arm are another exercise that should not be missing from your repertoire. When performed correctly, it is possible to subject the triceps to high loads at maximumwhich is reflected in the results this exercise can produce. For maximum comfort, we recommend performing this exercise in a place where you can rest your lower back. For this reason, we offer, for example, the so-called smithing mat, on which you can rest your lower back on a hand pad. Similarly, triceps presses can be performed while leaning on a bench while sitting on the floor, but this may not suit everyone. If you have no such option, simply sit upright on a bench without a backrest.
Correct design
Sit on the bench and, if you can, support your lower back so that you are in a stable position. If your back is supported, you can move your butt forward a little to be in a very slight arch. This will allow you to maximize your range of motion in all phases of the exercises. Hold the dumbbell with both hands above your head and lower it in a controlled manner towards the back of your head. When you reach the bottom position, contract your triceps to raise the dumbbell overhead again.
What to watch out for
Although it is possible to use a fairly heavy load in this exercise, it is not worth overdoing it. Therefore, choose a dumbbell that you can control sufficiently at all times. As with the other exercises, avoid pulling your elbows out to the sides.
French push-ups
Another excellent exercise for the triceps is the so-called French push-ups, also known as skull crushers in English. They can be performed with a classic straight axis, EZ axis or even with single-arm dumbbells. You can also differentiate between lying down, sitting or standing. This is another exercise that works well when performed correctly, but can take some time to master. We therefore recommend using a lighter load at least at the beginning and concentrating mainly on correct technique.
Correct execution
The starting position is lying on your back with your feet firmly planted on the ground. Keep the axis above you at about shoulder width, or slightly narrower. Lower it in a smooth motion towards your forehead, keeping your elbows in place at all times. Then, contracting your triceps, push the axle up smoothly so that it is above your head at the top. Your arms should therefore be stretched out and pointing slightly backwards at the top phase, as you can see in the video.
What to watch out for
A common mistake is pointing the axis towards the chest instead of the forehead in the lower phase of the exercise. In this case, you have to lower your elbows down, which will result in a significant loss of range of motion. Another common mistake is pulling the elbows out to the sides or choosing too high a load that you can't perform in a controlled manner. Also avoid any twisting and moving on the bench.
Kickback with one arm
The one-handed kickback is the perfect isolation exercise to get an intense feel for your triceps. In addition to the one-handed version, there is also an alternative on the pulley. It's up to you which one you prefer, but we'll cover the technical execution of the one-handed variant in this article. When performing this exercise, you need to keep in mind that a relatively small load will be enough for you to perform it.
Correct execution
The starting position is bent over a bench, with the knee of the right leg and the right hand wrapped around thewith your left leg on the ground and the dumbbell in your left hand. The left arm is then extended parallel to the ground along the body. Lower the dumbbell downwards so that the elbow remains close to the body at all times. Then, by contracting the triceps, lift the dumbbell so that the arm is again extended. After performing one set, switch sides so that this time the right arm is engaged.
What to watch out for
While performing the exercise, be careful not to move your elbow and to use the full range of motion. At the same time, avoid swinging the barbell or swaying your torso.
Triceps push-ups
The last exercise worth including in your training plan is the so-called triceps push-ups. This is an exercise with your own weight that you can perform at home without any problem. All you need is a bench or anything else you can lean on. In theory, you can do it on a bed or a couch. Ideally, however, you should have two benches so that you can use the second one.to rest your feet on, increasing the difficulty of the exercise.
Correct execution
Rest your hands on the bench (or anything else that will serve the purpose) and extend your legs out in front of you. You can either leave your heels on the ground or put them on the other bench. Tighten the middle of your body and lower yourself to the ground with a controlled bend of the elbows. Your elbows should be close to your body at all times. Next, lift yourself back up by contracting your triceps.
What to watch out for
Most important of all, keep your mid-body firm at all times. At the same time, concentrate on not pulling your elbows out to the sides.
For today's article, that's all for our part. But if you have any questions, feel free to contact us in the comments below.
Why can you trust us?
Sport has been my lifelong passion, I have been close to it since I was a child. For a long time I was primarily involved in athletics, which also eventually led me to the gym. Every good sprinter knows that to get one tenth of a start, he must therefore sacrifice hundreds of hours in training. And it was this toil behind the curtain, which no one sees, that was my greatest passion.
Every kilo in the gym helped me to move a little closer to my goal and I fell in love with the gym very quickly. Even though I don't race anymore, nothing has changed in my relationship with uncompromising training.