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How to get better triceps

Add these five methods into your arm routine to start swelling your tris.

How to get better triceps

The man who wants bigger triceps cannot live on pressdowns alone. Too often, guys in the gym — and maybe you’re one of them — work their triceps to death at the cable pressdown station. Ten sets, 15 sets… whatever it takes to get them sore.

But what the pressdown-happy masses don’t seem to realize is that this exercise emphasizes the lateral (outer) head of the triceps. So if that’s all you do, the other two heads of your tri’s are going to be underdeveloped and you’ll never get the kind of growth you’re hoping for.

There are other versions of this favorite you can use, plus a few exercises and techniques that you are probably neglecting, that will help your cause. Here, you’ll find a comprehensive plan—boiled down into five tips—that can help you build balanced, thick triceps in no-time flat.

How to get better triceps

Push It

If you must do pressdowns, at least do them properly. Too many guys hold the bar like motorcycle handlebars. This causes you to push with the fingers, which not only places stress on the hands and wrist (as the wrists often extend back), but it reduced the amount of force you can apply to the bar. The key is to push with the heel of the palms. You’ll know when you have this technique down as you won’t even have to wrap your fingers around the bar. You’ll also realize how much more weight you can do on pressdowns. And greater overload equals—you’ve got it—more triceps growth.

How to get better triceps

PAVEL YTHJALL / M+F Magazine

Pull It

The flipside to the above advice is to literally do just that—flip your grip and take an underhand grip to pull the weight down when doing triceps pressdowns. While the overhand version places the greatest stress on the lateral triceps head, the underhand version better stresses the oft-neglected medial head. Since the only way to maximize overall triceps mass is to maximize the mass of all three triceps heads, you need to devote time to the medial head as well. Try the reverse-grip pressdown using an EZ-bar attachment with a rotating collar, which will remove the stress form your wrists.

How to get better triceps

Per Bernal / M+F Magazine

Angle It

Every guy that’s put in any effort to build up his tri’s is familiar with the lying triceps extension, or what is known to hardcore bodybuilders as skullcrushers. We’ll bet our crazy magazine salary that you grab the bar and head over to the flat bench. But when’s the last time you did them on an incline, or (even crazier) on a decline? Changing the angle of this effective exercise effectively changes the triceps head that’s stressed.

The more the arms are placed in front of the body and overhead, the more the long head is emphasized. When you do skullcrushers on a flat bench, the arms are perpendicular to the body and so both the long head and lateral head are fairly equally involved, with even a good bit of involvement from the medial head. When you do them on an incline bench, the arms move more overhead, which places greater emphasis on the long head. And when you do them on a decline bench, the arms move down more towards the sides of the body, similar to a triceps pressdown. This places more stress on the lateral head than the long head, with some help from the medial head at the top of the rep.

How to get better triceps

James Michelfelder / Getty

Band It

You may know that using bands or chains is a great way to increase muscle strength and power due to what is known as linear variable resistance, which means the resistance increases as does the range of motion of the exercise. So why not put them to work in your quest for bigger triceps? Using bands or chains on the close-grip bench press is a fantastic way to maximize triceps involvement.

Since the close-grip bench press is a multi-joint exercise, you are able to maximize the amount of stress you place on the triceps (more weight = more growth). When you press the bar off your chest during the close-grip bench press the triceps involvement increases the higher the bar moves. Since bands and chains increase the resistance as the range of motion increases, using them on the close-grip bench press places maximal stress on the triceps, while minimizing the stress son the chest and delts, which are used in the lower half of the range of motion.

How to get better triceps

TB studio / Shutterstock

Drop It

The Weider Principle known as drop sets is an intensity technique that can be applied to any of the exercises above to push your triceps growth beyond that possible with straight sets. To do a drop set, you simply take a set to failure and then immediately reduce the weight and continue the set to failure again. This can be done one, two, three, or as many times as you want to punish your triceps.

Research performed by our own Weider Research Group discovered that the optimal weight to drop on each drop set is 20-30% of the original weight. We suggest you only do drop sets on the last set or two of each exercise to prevent overtraining. Drop sets work to boost muscle growth by taking the muscle to the point beyond muscle failure. This can help to increase growth hormone release, which stimulates muscle growth.

  • How to get better triceps

Did writing on a whiteboard one meeting suddenly feel more jiggly than usual? Or did a recent picture of yourself in short sleeves make you wonder who replaced your upper arms with a pancake?

However the realization came about, it did – your arms could not be farther from Michelle Obama’s. But all hope is not lost, because all you need to add to your weekly workout routine are a few easy tricep exercises.

Table of Contents

What Are Triceps?

Triceps are – as the name implies – a group of 3 muscles on the back of your arm that go from your shoulder to your elbow (opposite the bicep). They’re used for fine motor skills like writing, as well as shooting a basketball, playing tennis, doing pushups and yoga – think of how much it kills when your instructor makes you practice going from downward facing dog or plank to cobra over and over again.

‘Lunch Lady arms’ is a slang term for having untoned arms that wiggle and jiggle as you use your arm (apparently they can also be called ‘bingo wings’ so thank you for that, Urban Dictionary).

It’s important to remember that there is no such thing as ‘targeted weight loss,’ so doing all of the tricep exercises in the world won’t necessarily give you skinny, sculpted arms (if that is your goal) but building your tricep muscles does benefit you in that it adds tone, makes other upper body exercises easier, and helps your body lose weight, as muscle mass burns calories faster, even at rest.

Easy At-Home Tricep Exercises

While there are a bunch of ways to work out your triceps at the gym, here are some easy ways any beginner can work on them at home with a pair of dumbbells.

How to get better triceps

1.Tricep Extensions

The tricep extension is one of the easiest exercises for making sure you’re working the right muscle – trust us, you’ll feel it. To do it:

  • Stands with your feet shoulder width apart
  • Grasp the weight with both hands and place behind your head, aiming for between your shoulder blades
  • Lift your arms so they’re straight above your head, making sure your elbows don’t flare outward too much
  • Aim for 4 sets of 8 -12 reps

How to get better triceps

2.Tricep Kickback

You might feel a little silly in this crouched over, speed skater-esque position – you can also kneel on a bench with the leg opposite the arm lifting – but it’s a fantastic one for the back of your arms, and it’s a little easier to keep your elbows straight than a tricep extension.

  • Stand with your feet together, knees slightly bent, and bent forward at the waist
  • Hold onto your weights with your arms hanging straight down and then lift upward like they’re bags of groceries, keeping your arms close to your side. If you have a mirror you should see the back of your arm straight and slightly higher than your back, but you will also be able to feel your upper back /shoulder muscles ‘squish’ together.
  • Bring your forearms back – again, staying close to your body – until your arm is straight, then repeat for 4 sets of 8 -12 reps. How to get better triceps

3.Tricep Dips

Is there anything more impressive than someone casually doing tricep dips on a park bench during their run? Dips are a more intense tricep exercise because you’re supporting your whole body, so take it slow and work your way up to them!

  • Find a low – and very secure – chair, table or bench and place your hands on it, shoulder-width apart, behind you.
  • Put your feet in front of you with a slight bend.
  • Straighten your arms – without locking them – and then slowl y bend your elbows and lower your body toward the floor, until your elbow is at about a 90-degree angle. Remember to keep your butt close to the bench!
  • Once your reach the ‘bottom’ of the move, straighten your arms to push down on the bench til you’re back ‘at the top.
  • Do about 15 reps and 2-3 sets.

Tips to Remember

As with all weight-training, form is more important than doing things quickly or lifting a lot of weight – if you’re not sure if you’re doing it 100% correctly you can ask staff at your gym if you have one, or visit R/XXfitness on Reddit – it’s a place for women and nonbinary folks to discuss fitness in a positive and supportive space.

How to get better triceps

Ever heard the saying: “Curls for the girls, tris for the guys”? The sentiment behind it is that women will be more impressed with guy’s biceps whereas other men will be more impressed by their triceps. In other words, while “guns” get most of the glory, if you want to sculpt all 360 degrees of your upper arms (or finally nail that chaturanga in your next yoga class), it’s time to give your triceps some much-deserved attention — for no one but yourself!

The Triceps—Defined

Your triceps, which run along the backs of your upper arms, actually consist of three muscles known as the long head, medial head, and lateral head—hence “tri.” Together, these muscles help you extend your elbows and straighten your arms—and assist in chest-dominant exercises, like those infamous yogi pushups.

Since different exercises emphasize different parts of your triceps, it’s important to incorporate a variety of triceps exercises into your workout routine in order to build well-rounded strength.

How to Add Definition to Your Triceps

Although shoring up strength and stamina in your arms is more than enough reason to engage in one of the exercises below, if you’re here, there’s a chance you’re looking to sculpt and add definition, too. But for Holly Roser, CPT, seeing actual muscle definition in your arms (or anywhere on the body) for that matter comes down, for the most part, to one overarching thing: your body composition. “The more fat you have on your body, the less muscle will show,” she notes.

Still, it is possible to grow the size of your triceps (which can help make them pop) with regular targeted resistance training, she says. “Focus on full-body strength training and adding these triceps moves into your plan three days per week,” she recommends, adding that three sets of 8 to 15 reps is best. “You know you’re using the correct resistance when the last two reps seem almost impossible to finish.”

Pro Triceps-Sculpting Tips

The key to nailing popular moves, like floor presses, close-grip pushups, and overhead triceps extensions, is to keep your upper arms as stable as possible so that your reps work the right muscles. That means you’ve gotta keep those elbows in-line with your shoulders so your upper arms are parallel to each other.

The Workout

Ready to feel the backs of those arms burn? The moves listed here make for a killer triceps workout.

Time: 15 minutes

Equipment: mat, dumbbells, stability ball

Good for: triceps

Instructions: Choose one triceps exercise from each group below:

  • A: Dumbbell floor press, single-arm dumbbell floor press, alternating dumbbell floor press
  • B: Pushup, close-grip pushup, hand-release pushup, single-arm sphinx press, 1/2 Turkish getup to pushup, dolphin pushup
  • C: Lying overhead triceps extension, triceps kickback, triceps dip, alternating triceps kickbacks, overhead triceps extension, kneeling triceps extension, plank triceps kickback

Complete three sets of the indicated number of reps for each move. Once you’ve completed all sets of one move, continue to the next, in ABC order, resting as needed. Alternatively, incorporate these triceps exercises into an upper-body workout routine.

How to get better triceps

If you are looking to refresh your upper-body routine, adding in a few of the best triceps exercises out there is a good way to do so. Not only will these moves make your same old workout more interesting, but they will also help you get stronger both in and out of the gym.

Your triceps—the muscle along the back of your upper arm that helps you extend your elbow and straighten your arm—helps you do everything from pushing yourself up off the floor to placing an object on a high shelf, explains Lee Boyce, C.P.T., a strength coach based in Toronto. “The triceps assist with that last lockout strength, that strength to fully extend over the head,” he says.

Triceps strength also plays an important part in your fitness, whether you want to run faster or lift heavier weights while strength training. While it may sound strange that a muscle in your arms can help you run faster, it actually plays a vital role in your sprints, since it helps you kick your arms behind your body to propel you forward faster, he says.

As for strength training, your triceps act as a synergist muscle, meaning that it assists your other pressing muscles, like your shoulders and chest, in pushing movements, Boyce explains.

“When it comes to exercises like a bench press, an overhead press, a push-up, or a dip, those exercises are going to rely on the triceps for a lot of finishing strength,” he says. “Triceps strength can definitely help with the stability and strength of those movements, and then increase the overall force output or power potential that you can have.”

The best triceps exercises, though, are not necessarily the ones that focus only on your triceps. In fact, if you are a beginner exerciser, or are just looking to build general strength, the best way to work your triceps will probably be through combination isolation exercises—single-joint exercises that really hone in on your triceps specifically—and compound movements, or multi-joint exercises that recruit multiple muscle groups (like your shoulders and chest muscles), says Boyce.

“The triceps involvement in compound exercises can help overall strength and force output, which can help someone generally get stronger or more skilled and more technically efficient in all those types of movements,” Boyce says. Adding in some isolation exercises—say, any variation of triceps extensions or triceps kickbacks—are important too, since they can help highlight any weaknesses with your triceps that may be hampering your bigger lifts and work to fix those lagging points.

Ready to refresh your upper-body routine? Check out the triceps exercises below and add a few to your next arms workouts.

Demoing the moves below are Cookie Janee (GIF 1), a background investigator and security forces specialist in the Air Force Reserve; Rachel Denis (GIFs 2, 7, 9, and 10), a powerlifter who competes with USA Powerlifting and holds multiple New York State powerlifting records; Amanda Wheeler (GIFS 3, 4, and 6), a certified strength and conditioning specialist and cofounder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies; Crystal Williams (GIF 5), a group fitness instructor and trainer who teaches at residential and commercial gyms across New York City; and Davi Cohen (GIF 8), a powerlifter, farmer, educator, dancer, singer, coach, and youth mentor based in Brooklyn, New York.

Though they might be easy to ignore, your triceps are an important element for helping your entire upper body functioning properly. Fun fact: The muscle actually makes up two-thirds of your entire arm. “The tricep muscles extend the shoulder and the elbow joint, and building up tricep strength, stability, and control can improve flexibility in addition to improving posture,” says Joey Cifelli, a master trainer at Crunch Gym in New York City.

From a functional movement standpoint, these muscles are integral in all of the pushing movements we do throughout the day, whether that means dropping down for 20 push-ups or pushing a grocery cart. “You need to strengthen your triceps in order to master these pushing movements and become truly functional,” says Dave Schenk, co-owner and co-CEO of LIFT Society. To help you strengthen this oft-forgotten part of your body for the sake of your posture and your push-pull movements, we tapped trainers to share their best practices for mastering triceps exercises. Read on for what they had to say.

How to work your triceps

1. Mix things up with weights

“Both weighted and unweighted exercises have their place in any fitness program,” says Cifelli. While bodyweight triceps exercises can certainly do the trick in strengthening the backs of your arms—particularly if you’re a beginner—it’s worth grabbing some weights every once in a while for the sake of the cause. “When it comes to working your triceps, both bodyweight and weighted exercises will play an important role in their development,” says Schenk. “That said, using an external weight like a dumbbell does offer you the ability to fine tune an exercise, and create the perfect angle and load you want to use on your triceps.” This ability to play with different loads will allow for variety in your workouts, and switching things up with your weights will ultimately help you avoid injury.

2. Pair with shoulder work

When it comes to strengthening your triceps, doing actual triceps exercises is only half the battle. In order to keep them strong, you’ll also want to work on strengthening your shoulders. “Triceps are used in all of our pushing movements, like push-ups and bench presses,” says Schenk. “And if you want to get stronger in these movements, you need to strengthen your shoulders along with your triceps, because your shoulders will help support these big lifts which will, in turn, allow you to load up your triceps with more weight.” And of course, using more weight will help you build overall strength, so think of these two muscles as an important duo that should work together during your workouts.

3. Train in three distinct sections

In order to get the most out of your triceps exercises, Schenk suggests thinking of your workout in three distinct sections. First, you’ll want to load up with heavy weight for moves like heavy tricep extensions and weighted dips (which use your body weight). Then, you’ll want to focus on creating muscular damage (aka soreness) with slow, eccentric lifts like skull crushers. Finally, you’ll want to use a light weight, high rep model for moves like kickbacks and pushdowns, which stimulate blood flow in order to bring a “pump” to your tricep muscle.

5 triceps exercises worth trying

1. Tricep push-ups

Unlike your standard push-up, this version of the move puts all of the work in the back of your arms. Start in a high plank pose with your hands planted directly under your shoulders. As you lower down, keep your gaze toward the floor and your elbows close to your body (instead of letting them extend out to 90 degrees in the way you normally would with a push-up). Be sure to keep your core engaged, back flat, and butt down, and after a few reps, you’re sure to be feeling it in those triceps.

2. Side push-ups

Flip your traditional push-up on its side for a move that targets your triceps in a whole new way. Start by lying on your side on the mat with your knees stacked and your bottom arm wrapped around your body. Place your upper hand flat on the mat alongside your upper arm with your wrist just above your elbow and fingertips around the top of your shoulder. Draw your belly in and press your palm flat into the mat to push up your body. Once your arm is straight, slowly lower your body back down to the mat. Repeat 10 to 12 times then flip over to switch to the opposite side.

3. Plank-to-pike

This moving plank will burn out those triceps (and bonus: your core) almost immediately. Hold a high plank, and push your hips up and back toward the ceiling into a pike position. While in your pike, touch one hand to your opposite foot, then return back to parallel. Repeat on the other side to make sure both arms get an equal amount of work.

4. Tricep kickbacks in a plank

If you want to take your plank to a whole new level, add some weight and try your hand (literally) at some kickbacks. In addition to firing up your triceps, shoulders, back, and core, it will also spike your heart rate. Grab a set of light-to-medium weights, and pop up into a high plank position with your weights underneath you. Hold the dumbbell and row it into your armpit, then extend the weight back squeezing your triceps as you move. Return to the starting row position, then continue for 12 to 15 reps on each side.

5. Dumbbell lat pull downs

Swap your pushing exercises for a pushing option with this move. Start sitting on a bench or chair with a set of light-to-medium weights. Keep your palms facing forward as you raise the dumbbells straight up over your head. Pull one arm down toward your shoulders, squeezing your lats as you move by pulling your shoulders together. Stop the movement when your weight is parallel to your shoulder, then press it back up to start. Repeat on the other side.

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How to get better triceps

Look, we get the appeal of doing endless curls in the gym. You can see your muscles working in real time! Everyone wants giant biceps! They look cool!

But here’s the open secret, champ: Your triceps—not your biceps—account for about three-quarters of your upper arm muscle, so it’s about time to put some real work in on them.

The solution? These workout finishers, which will polish off your muscle definition and ensure you empty your tank of every last bit of energy. For these particular finishers, you can expect to hit your triceps with a completely different set and rep scheme, increase blood flow, and maximize muscle growth.

Please note: Don’t do these finishers after every workout. Over a three-week period, focus on one muscle group, adding a finisher to your workout on about 50–75% of your training days.

Finisher 1: Cable Pushdown Burnout Set

Reps: 1 set of 50 reps
Tempo: Fast on both the concentric and eccentric contractions.
Squeeze and hold for one second at the end of the exercise and use a very light weight. If you fail before 50, rest for five seconds, then continue.

How to get better triceps

Finisher 2

Burnout Giant Set

This is essentially a three-phase dropset using different movements. Start with a heavier exercise, then drop down to lighter and lighter weights.

A1. Dips: 25 reps

How to get better triceps

A2. Skull Crusher: 25 reps

How to get better triceps

A3. Seated Dumbbell Triceps Press: 25 reps

How to get better triceps

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You might be able to bang out a few (or a dozen!) solid standard push-ups-but as soon as you scooch your hands in a few inches, can you keep it up? Honestly, probably not. That's because close- or narrow-grip push-ups are murder for your triceps-the small yet important muscle group on the back of your upper arms.

But, like pull-ups and pistol squats, the hard exercises are totally worth your time. Here's why.

Triceps Push-Ups Benefits and Variations

"These are definitely more challenging because the emphasis is placed on your triceps," says Rachel Mariotti, the NYC-based trainer demo-ing the move in this video. Indeed, compared to a standard push-up or a wide-grip push-up, narrow-grip push-ups require more activation in the triceps, chest muscles, and infraspinatus (one of the muscles in your rotator cuff), according to a study published in the Journal of Physical Therapy Science.

"Narrow-grip push-ups are a great way to load the triceps with bodyweight while also activating chest, shoulders, and core," says Mariotti. One of the biggest form mistakes she sees? Sagging of the back and hips due to weak core activation. Remember: Push-ups are just moving planks. If you're struggling to execute a triceps push-up, make sure you don't let your core go loose to compensate.

Because these things are hard, you may need to work on some progressions first. Dropping your knees to the ground is always a good idea to focus on form-just make sure you're still engaging your core and not hinging at the hips. You can also try performing them with your hands on an elevated surface like a bench, box, or step. (You can also strengthen your triceps with other exercises to prep for triceps push-ups.)

Ready to up the ante? Try a triangle or diamond push-up, the even-more-advanced version of a triceps push-up. In fact, in a study on the most effective triceps exercises, the American Council on Exercise found that the triangle push-up elicited more activity in all three triceps muscles than triceps dips, triceps kickbacks, overhead triceps extensions, bar push-downs, rope push-downs, close-grip bench press, or lying barbell triceps extensions.

How to Do a Triceps Push-Up

A. Start in a high plank position with palms just narrower than shoulder-width apart. Engage quads and core as if holding a plank.

B. Inhale and bend elbows straight back to lower entire body simultaneously toward the floor, triceps tight next to ribs. Pause when chest is just below elbow height.

C. Exhale and press into palms to push body away from the floor to return to starting position, moving hips and shoulders at the same time.

How to get better triceps

Looking to get rid of the dreaded unwanted arm flab? The videos below show five examples of exercises that target the triceps, those crucial muscles on the backs of the arms that help you do everything from push open the door to pushing your body off the floor. With this targeted toning routine of tricep workouts, you’ll not only feel the burn in your arms, you’ll also strengthen your core and tighten up that waistline. Add these moves to your regular routine today and by the time your next event comes around, you’ll be eager to show off your toned arms!

How it works: Do 10-12 repetitions per set, while preforming 3-4 sets per exercise. Focus on using proper form, and don’t worry about completing the exercise at a quick pace.

1.Dumbbell triceps extension

How to get better triceps

Step 1: With a dumbbell in hand, stand or sit at a flat bench and plant your feet shoulder width apart.

Step 2: Use two hands to grasp the dumbbell in a perpendicular fashion with palms facing in and up underneath the top bell.

Step 3: Carefully raise the dumbbell straight overhead for your starting position.

Step 4: Inhale as you use your forearms to lower the dumbbell, keeping your arms close to your head and bending your elbows completely.

Step 5: Exhale as you use your triceps to raise the dumbbell back to the starting position.

Step 6: Complete 3-4 sets hitting around 10 or 12 reps

How to get better triceps

2. Push-ups

How to get better triceps

Step 1: Begin in a plank position with your arms straight. Your shoulders should be over your wrists and your body should form a straight line from head to toe. Keep your core engaged and don’t let your hips sag.

Step 2: slowly bend your elbows and lower your chest towards the floor

Step 3: Press upwards back to plank position. You can start on your knees or try it against a wall or bench to modify this exercise.

Step 4: Complete 3-4 sets hitting around 10 or 12 reps

3. Triceps rope pushdown

How to get better triceps

Step 1: Attach a rope attachment to a high pulley. Grasp the ends of the rope so that your palms are facing inward and your elbows are by your waist. This is your starting position.

Step 2: Keeping your body stationary, exhale as you lower the rope by completely extending your arms until they are straight down by your sides.

Step 3: Hold for a moment and then inhale as you slowly return the rope to the starting position.

Step 4: Complete 3-4 sets hitting around 10 or 12 reps

4. skull crushers

How to get better triceps

Step 1: Grip a dumbbell in each hand, lay down on a flat bench and fully extend your arms.

Step 2: Without moving your upper arms proceed to lower the dumbbells by moving your forearms downward toward your head.

Step 3: Pause for 1 second as the dumbbells are almost touching your forehead.

Step 4: Extend your elbows to drive the dumbbells back up until your arms are fully extended, hold this contraction for 1 second.

Step 5: Complete 3-4 sets hitting around 10 or 12 reps

5. bench dips

How to get better triceps

Step 1: Position your hands shoulder-width apart on a secured bench

Step 2: Slide your butt off the front of the bench with your legs extended out in front of you.

Step 3: Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.

Step 4: Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.

Step 5: Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.

Step 6: Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

Step 7: Complete 3-4 sets hitting around 10 or 12 reps

How to get better triceps

Looking for more tricep workouts?

Checkout out our exercise library for more great workouts. Or go straight to our tricep workouts page.

Need help getting started? Our highly trained and certified staff would love to help you reach your goals. Click on the link below to request a trainer. Don’t wait, start today!

Want to build muscle mass in your upper arms? Erm, obviously. Well, then you're going to need to be training those triceps.

It might surprise you to hear that over 2/3 of your upper arm is made up of your tricep muscle! The stronger and more developed your triceps, therefore, means the stronger and more developed your arms look as a whole.

Give these tricep exercises a go in your next upper body workout session, and get ready to get a pump on.

Tricep Dips

Probably one of the first exercises that come to mind when thinking of your triceps. As they require your triceps to take your whole-body weight, these bad boys are definitely a challenge.

Trust us though; it’s worth the burn.

If you’re struggling to take your whole weight, you can simplify the movement by doing bench dips – really effective for building up strength and a great option for beginners.

Tricep Pushdown

The clue’s in the name, but this exercise is great for building bigger triceps – IF it is done correctly.

Don’t pile on too much weight, as you might find you’re pulling form your shoulder and upper back.

Make sure that you keep your shoulders down throughout the whole exercise to focus the load onto your triceps and really start reaping the benefits.

Close-grip bench press

While your usual bench press is a great compound movement that will help to build your triceps (alongside your chest), switching up your grip can help to target them even more!

Moving your hands closer together places more focus onto your triceps, which in turn means they’re going to gain strength and, you guessed it, size!

Overhead Tricep Extension

TRI-ceps are made up of three different parts: the lateral head, the medial head and the long head.

To really see growth in your triceps it is essential that your workout is not neglecting any of these three.

Incorporating overhead Tricep extensions into your workout is a great way to hit the often-neglected long head, meaning greater gains and muscular balance.

Diamond Press-Ups

Last but not least, it's time for the diamond press-up. The beauty of this body weight exercise is that it can literally be done anytime, anywhere! No gym, no problem.

Just as with the bench press, while a regular press-up will do the job, moving your hands closer together puts more load onto your triceps, which in turn helps to build up their strength and mass.

Don’t worry – you’ll still see those pec gains; however, your triceps will feel the burn with this variation.

Bookmark this post and give some of these a try in your next upper body day workout.