7 Best Triceps Exercises According To Bodybuilders

Able to construct an distinctive pair of arms? Whereas the biceps often get all the eye, a bulging set of triceps can take your BB weapons to full-blown bazookas. These muscle tissue aren’t nearly brute energy; they’re key for that balanced, outlined look that enhances each flex. So, let’s flip these usually underappreciated horseshoes into one thing that will match a Clydesdale! We have gathered seven of one of the best triceps workout routines beneficial by IFBB execs try to be including to your exercises instantly. On this article we’ll cowl:

• Cable Pushdowns
• Ez-Bar Cranium Crushers
• One-Arm Reverse Cable Pushdowns
• One-Arm Overhead Triceps Extensions
• Dips
• Shut Grip Bench Press
• Cross Physique Cable Tricep Extensions

1. Cable pushdowns

A favourite of Arnold Schwarzenegger and doubtless one of many best-known triceps workout routines, cable pushdowns are a staple of virtually each gym-goer’s arm day. Usually accomplished in the beginning of an arm exercise, cable pushdowns are a good way to get the elbows warmed up and prepared for some critical work. 6x Mr. Olympia Dorian Yates appreciated to carry out these on the lat cable machine as a result of he appreciated the movement higher. However earlier than you attempt to emulate Dorian, you may want a 45lb plate hung round your waist to maintain you grounded.

The right way to carry out Cable Pushdowns

1. Setup: Place your self in entrance of a cable machine with a excessive pulley. Connect a straight bar or a rope attachment.
2. Grip: Grasp the bar or rope with an overhand grip (some folks do not wrap their thumb, discover what’s snug for you), arms shoulder-width aside.
3. Beginning Place: Stand upright with a slight lean ahead, toes shoulder-width aside. Maintain your elbows near your physique and bent at a couple of 90-degree angle, with the bar at chest degree.
4. Stabilize Your Core: Have interaction your core muscle tissue to stabilize your higher physique.
5. Push Down: Exhale and lengthen your arms downwards, pushing the bar or rope in direction of the ground. Deal with transferring solely your forearms whereas protecting your higher arms and elbows stationary by your sides.
6. Contract Your Triceps: On the backside of the motion, when your arms are absolutely prolonged, contract your triceps muscle tissue for a second.
7. Return to Begin: Inhale and slowly return the bar or rope again to the beginning place, sustaining management and protecting the motion easy. Your elbows ought to return to the 90-degree angle.
8. Repeat: Carry out your required variety of repetitions, guaranteeing you keep correct kind all through.

Professional Tip: The important thing to efficient triceps cable pushdowns is to maintain your higher arms nonetheless, focusing the motion solely in your forearms and guaranteeing a full contraction of the triceps on the finish of every extension. Keep away from utilizing momentum or swinging; management is essential for maximizing the advantages of this train.

2. EZ-Bar Cranium Crushers



EZ-bar cranium crushers are a stellar addition to any triceps exercise, notably for these focusing on particular muscle improvement. This train hones in on the lengthy head of the triceps, which is essential for that standout arm definition.

Bodybuilding legend Arnold Schwarzenegger as soon as emphasised the significance of focusing on every muscle from numerous angles to attain complete improvement, a precept that cranium crushers embody completely. By altering the angle of your arms and the bar path, you possibly can have interaction completely different elements of the triceps, guaranteeing well-rounded progress.

The EZ-bar’s design additionally permits for a extra ergonomic grip, lowering wrist pressure and enabling you to concentrate on isolating the triceps. Incorporating EZ-bar cranium crushers in your routine can result in important good points in each energy and aesthetics on the again of your arm.

The right way to Carry out EZ-Bar Cranium-Crushers

1. Choose the Proper Weight: Begin by selecting an acceptable weight for the EZ-bar. It is vital to select a weight that lets you keep good kind all through the train.
2. Lie Down: Lie on a flat bench, holding the EZ-bar above your chest along with your arms prolonged. Your arms ought to grip the bar barely narrower than shoulder-width aside, utilizing the curved sections of the bar for a snug grip.
3. Place Your Arms: Maintain your elbows stationary and shut collectively. Your arms must be perpendicular to your physique and the ground.
4. Decrease the Bar: Inhale and slowly decrease the EZ-bar by bending your elbows. The motion ought to occur solely in your forearms. Carry the bar down in direction of your brow (therefore the title ‘cranium crusher’).
5. Pause and Contract: Carry the bar down till it is simply above your brow. Maintain for a short pause, protecting the stress in your triceps.
6. Prolong Your Arms: Exhale and lengthen your elbows to return the bar to the beginning place. Deal with utilizing your triceps to maneuver the load.
7. Repeat: Carry out your required variety of repetitions, guaranteeing you keep management and correct kind all through the set.

Professional Tip: The important thing with cranium crushers is management, particularly throughout the decreasing part. It isn’t concerning the weight you elevate however the way you elevate it. Correct kind and managed actions will have interaction your triceps successfully and assist stop damage.

3. One-Arm Reverse Cable Pushdowns



One-Arm Reverse Cable Pushdowns are a stellar selection for these trying to improve their triceps exercises, focusing particularly on the lateral and medial heads of the triceps. This train offers a novel angle of resistance that conventional pushdowns do not, resulting in extra complete muscle improvement. This train permits for targeted, managed actions that successfully stimulate the muscle fibers with out extreme pressure.

The reverse grip employed on this variant not solely intensifies the engagement of the triceps but additionally recruits the forearms, contributing to total arm energy and stability. By isolating every arm, you additionally guarantee balanced muscle improvement, correcting any asymmetries. For these aiming for well-defined, sturdy triceps, incorporating One-Arm Reverse Cable Pushdowns generally is a game-changer in attaining these sculpted arms, as beneficial by bodybuilding greats like Lee Haney and Dorian Yates.

The right way to Carry out one-arm reverse cable pushdowns

1. Set Up the Cable Machine: Connect a single deal with to a excessive pulley on a cable machine.
2. Select the Weight: Choose an acceptable weight on the machine. It is higher to start out lighter to concentrate on kind.
3. Grip the Deal with: Stand dealing with the cable machine. Grip the deal with with one hand utilizing an underhand grip (palm dealing with up).
4. Place Your Physique: Stand upright with a slight lean ahead. Maintain your toes shoulder-width aside for stability. The arm you are utilizing must be pinned to your physique.
5. Stabilize Your Higher Arm: Repair your elbow at your facet all through the train. This may isolate the triceps.
6. Carry out the Pushdown: Exhale and push the deal with down till your arm is absolutely prolonged. Deal with transferring solely your forearm and protecting your higher arm stationary.
7. Pause and Squeeze: On the backside of the motion, when your arm is absolutely prolonged, pause briefly and squeeze your triceps.
8. Return to Begin: Inhale and slowly return the deal with to the beginning place with management.
9. Repeat: Full your set variety of repetitions after which swap arms.

Professional Tip: Keep away from utilizing momentum or swinging the physique; let your triceps do the work. This targeted method ensures most engagement of the muscle for optimum outcomes.

Try the video beneath to see Dorian Yates show all three of the above workout routines throughout a grueling exercise session.

4. One-Arm Overhead Triceps Extension



One-Arm Overhead Triceps Extensions are an important train for anybody aiming to construct sturdy, well-defined triceps. This targeted motion primarily targets the lengthy head of the triceps, which is essential for attaining a full-looking again of the arm. Legendary bodybuilder Jay Cutler as soon as highlighted the significance of isolating muscle teams for optimum progress, a precept completely exemplified by this train.

By working one arm at a time, you guarantee every tricep receives concentrated consideration, resulting in extra balanced muscle improvement. The overhead nature of the train additionally offers an intensive stretch within the triceps, notably within the lengthy head, enhancing each energy and aesthetic attraction. This focused method not solely aids in constructing muscle measurement but additionally improves the general form and symmetry of your arms.

The right way to Carry out One-arm overhead triceps extensions

1. Select Your Weight: Begin with a dumbbell of appropriate weight. It is higher to start out mild and concentrate on kind earlier than progressing to heavier weights.
2. Beginning Place: Stand upright or sit on a bench with again assist. Maintain the dumbbell in a single hand and lift it overhead, extending your arm absolutely. Your palm ought to face inward.
3. Stabilize Your Higher Arm: Maintain your higher arm near your head and stationary all through the train. That is your beginning place.
4. Decrease the Weight: Inhale and slowly bend your elbow to decrease the dumbbell behind your head. The motion ought to occur solely in your forearm. Guarantee your higher arm and elbow keep mounted in place.
5. Prolong Your Arm: Exhale and use your triceps to push the dumbbell again to the beginning place. Your arm must be absolutely prolonged.
6. Repeat: Carry out the specified variety of repetitions for one arm earlier than switching to the opposite arm.
7. Management the Movement: Preserve a managed motion all through the train. Keep away from utilizing momentum to elevate the load.

Professional Tip: The important thing to efficient One-Arm Overhead Triceps Extensions is protecting your shoulders down, which can allow you to maintain your higher arms in a single spot. This isolation ensures your triceps are successfully engaged throughout the train.

You may take a look at Roelly Winklaar doing One-Arm Overhead Triceps extensions within the video beneath.

5. Dips/Machine Dips/Bench Dips



Dips, Machine Dips, and Bench Dips might be the middle level of an efficient triceps exercise, recognized for his or her impression on the entire triceps. Dips are notably efficient at partaking the lateral head, which is essential for that pronounced ‘horseshoe’ form on the again of the arm.

Machine Dips present a extra steady and managed approach to isolate the triceps, making them nice for freshmen or for these specializing in particular muscle engagement. Bench Dips, a favourite of Roelly Winklaar, who is thought for a few of the greatest arms within the historical past of bodybuilding, are a extra accessible variation and might be carried out nearly anyplace, nonetheless successfully focusing on the whole tricep space. By incorporating these workout routines into your routine, you possibly can anticipate not simply a rise in muscle measurement, but additionally a lift in total arm energy and definition, guaranteeing a balanced improvement of all three tricep heads.

The right way to carry out Dips/Bench Dips

Dips:

1. Place Your self: Stand between the parallel bars of a dip station. Grip the bars firmly and hoist your self as much as a beginning place along with your arms absolutely prolonged.
2. Stabilize Your Physique: Maintain your torso upright and your core engaged. Lean ahead barely to place extra emphasis on the triceps.
3. Decrease Your Physique: Slowly decrease your self by bending your elbows till they’re at a couple of 90-degree angle. Guarantee your elbows don’t flare out an excessive amount of; maintain them near your physique.
4. Push Again Up: Exhale and push by means of your palms to increase your elbows and return to the beginning place.
5. Repeat: Carry out the specified variety of repetitions.

Here is a video of Jay Cutler getting ready for the 2011 Mr. Olympia with some dips.

Bench Dips:

1. Set Up: Sit on the sting of a bench or chair along with your arms subsequent to your hips, fingers gripping the sting.
2. Prolong Your Legs: Prolong your legs out in entrance of you along with your heels touching the bottom and legs straight, or bend your knees for a much less intense variation. (If you’d like an added problem, you possibly can have a companion put some weight plates in your lap)
3. Decrease Your Physique: Slide your buttocks off the bench, supporting your weight along with your arms. Slowly decrease your physique by bending your elbows till they’re at a 90-degree angle.
4. Push Up: Exhale and press down into the bench to straighten your elbows, lifting your physique again to the beginning place.
5. Repeat: Full the specified variety of reps.

Professional Tip: Keep away from going too low, as this could pressure the shoulders. Management is extra vital than velocity or variety of repetitions. These workout routines are nice for constructing triceps energy and might be modified to swimsuit completely different health ranges.

Try the video beneath to see Larry Wheels and Roelly Winklaar push their triceps to the restrict with weight bench dips.

6. Shut Grip Bench Press



The Shut Grip Bench Press is a key train for triceps improvement, extremely beneficial by high bodybuilders for its effectiveness in enhancing arm energy and mass. This variation shifts the emphasis from the chest to the triceps, intensifying the exercise for these muscle tissue. Famend figures like Ronnie Coleman have highlighted the worth of compound actions, and the shut grip bench press exemplifies this, successfully focusing on the triceps for important progress. It isn’t nearly measurement; this train additionally boosts total higher physique energy, a vital facet in bodybuilding. By integrating the shut grip bench press into your routine, you possibly can anticipate notable enhancements in each the look and performance of your arms, echoing the practices {of professional} bodybuilders.

The right way to carry out shut grip bench press

1. Set Up the Barbell: Begin by loading an acceptable weight on a barbell at a bench press station. Lie on the bench along with your eyes beneath the bar.
2. Grip the Bar: Grip the barbell along with your arms nearer than shoulder-width aside. Your grip must be slim however snug, often round 6-10 inches aside, relying in your construct.
3. Unrack the Barbell: Maintain your wrists straight, elevate the bar off the rack with straight arms, and place it instantly above your chest.
4. Decrease the Barbell: Inhale and slowly decrease the barbell in direction of the decrease a part of your chest, protecting your elbows near your physique. Keep away from flaring your elbows out to keep up concentrate on the triceps.
5. Press Up: Exhale and press the barbell again as much as the beginning place by extending your arms. Deal with utilizing your triceps to push the load.
6. Repeat: Carry out the specified variety of repetitions, sustaining a managed tempo all through the train.

Professional Tip: The important thing to the Shut Grip Bench Press is protecting your elbows near your physique to make sure that the triceps are doing a lot of the work. It is vital to pick a weight that lets you keep good kind and full your units with out compromising approach.

You may see top-of-the-line bodybuilders in historical past that by no means received a Sandow carry out Shut Grip Bench within the video beneath.

7. Cross-Physique Cable Tricep Extension



The Cross-Physique Cable Tricep Extension is a superb train for these trying to carve out sturdy, outlined triceps. This motion is usually praised by bodybuilding specialists, together with the likes of Phil Heath, for its capability to isolate and goal the triceps with precision. Not like many different tricep workout routines, the cross-body movement permits for a novel angle of resistance, partaking every a part of the triceps muscle, notably the lateral and medial heads.

This isolation is essential to attaining the detailed, lower look that many bodybuilders attempt for. By together with this train in your triceps routine, you are following within the footsteps of a few of the best within the sport, working in direction of not simply measurement, but additionally the form and definition that outline a champion’s physique.

The right way to Carry out Cross-Physique Cable Tricep Extensions

1. Set Up the Cable Machine: Connect a single deal with to a cable machine at a excessive setting. Stand beside the machine, in a roundabout way in entrance of it.
2. Grip the Deal with: With the cable machine to your facet, use the hand closest to it to grip the deal with. Your palm must be dealing with down.
3. Stabilize Your Stance: Stand along with your toes shoulder-width aside for stability. You may barely lean away from the machine for stability.
4. Beginning Place: Prolong your arm throughout your physique so the deal with is consistent with your reverse shoulder. Maintain your elbow mounted and near your physique.
5. Carry out the Extension: Exhale and lengthen your arm on the elbow, pushing the deal with down and throughout your physique. Your forearm ought to transfer, however maintain the remainder of your arm stationary.
6. Contract Your Tricep: On the finish of the motion, when your arm is absolutely prolonged, squeeze your tricep muscle for a second.
7. Return to Begin: Inhale and slowly return to the beginning place, sustaining management of the motion.
8. Repeat and Swap: Carry out the specified variety of repetitions, then swap sides and repeat with the opposite arm.

Professional Tip: Do not use momentum! The effectiveness of the Cross-Physique Cable Tricep Extension lies within the isolation of the triceps and sustaining correct kind all through the train. It is vital to regulate the motion each whereas extending and returning to make sure most engagement of the tricep muscle.

 Whereas he will not be an IFBB professional, Sam Sulek has been on lots of people’s minds within the health business. Right here he’s working Cross-Physique Tricep Extensions into his exercise.

 Conclusion


There you could have it. Seven of the best possible triceps workout routines try to be working into your arm day instantly. If you have not tried any of those out earlier than, tell us what you considered them after doing them within the feedback. Really feel like we missed one thing? You may tell us beneath as properly!