Best Triceps Workout to Build Your Triceps Muscles.

Muscle Target:Medial, Lateral, and Long head triceps
Level:Advanced
Duration:40 minutes
Goal:Build tricep shape and size
muscular triceps

There is no doubt triceps show your arms very attractive and shape fully. It gave you the perfect posture of your arms, which looked cool. That’s why every third of one gym-goer doing extra focusing on triceps rather than biceps.

A tricep workout is very essential for your arms foundation. If you want to put a perfect shape on your tricep muscle, then here we drop an effective and best tricep exercises to add to your tricep workout day.

Anatomy Triceps

Triceps brachii is a three-headed (tri-three, cep-head) muscle that spans almost the entire length of the humerus. The humerus is the long bone of the upper arm and its upper portion attaches at the side of the scapula and lowers part at the top of the ulna.

As the name of triceps, it contains three different muscle heads which include:-

  1. Long Head Triceps: The long head of the triceps is the largest part of your triceps and is found running down the back of your arm. The long head is different from the medial and lateral heads, as it crosses the shoulder joint and assists in shoulder extension[1]. It origins infraglenoid tubercle of the scapula.
  2. Lateral Head Triceps: The lateral head of your tricep is the outermost tricep muscle and the most visible from the side. Well when you developed, it helps to give your upper arm that horseshoe shape, which is so appealing[2]. It origins lateral and posterior surfaces of the humerus above the radial groove and lateral intermuscular septum.
  3. Medial Head Triceps:

Close-Grip Bench Press

This close-grip bench press variation has lifted up with your hands set shoulder-width apart. This close placement of your hands makes your triceps work harder, which can lead to new muscles and more strength. It is the best exercise for your triceps and lower arm muscles.

How to do Close-Grip Bench Press?

  • Grab a barbell with an overhand grip, that’s shoulder-width apart.
  • Hold the bar above your Sterum, keeping your arms completely straight and your elbows tucked at 45-degree angles on either side.
  • Maintain good bench posture-engage your core and glutes, keep your feet flat on the floor, and drive into the bench.
  • Lower the bar straight down until it lightly touches your body, Pause, and then press the bar back up to the starting position.
  • For the last set, reduce the weight and then increase the number of reps, pushing yourself to failure.
  • Sets: 3-4 sets.
  • Reps: 12-8 reps.
  • Rest: 60 seconds rest after each set.

Tricep Dips

It is a very effective exercise for your triceps because you’re lifting your body weight, your tricep has to work against a heavy load that makes muscle strength and builds a pump. And it is avoided for weak shoulders person. The goers who have much experience can lift the body with some external weight by using belts. 

How to do Triceps Dips?

  • Lift up yourself on the parallel bar with your torso perpendicular to the floor.
  • Maintaining this posture throughout the exercise, bend your keens and cross your ankles.
  • Slowly lower your body until your shoulder joints are below your elbows.
  • Push back to the starting position, but notice for the next rep your elbows are not locked(nearly Straight).
  • Sets: 3
  • Reps: 10-8.
  • Rest: 50 seconds.

Overhead Cable Extension

An Overhead Cable Extension is the perfect exercise for long head muscle and working through its full range of motion. The denser your long head muscle is, the overall larger the triceps appear. It is the best workout to build the muscles of the triceps.

How to do Overhead Cable Extension?

  • Turn back in the front of the cable machine and bend slightly your torso forward, keeping your neck and back straight. Drop one leg back behind another one and create a stable position.
  • Grab the cable in both hands, above your head, with your elbows tucked in next to your ears.
  • Pull the cable with full extension in front of your head. Keep your elbows tight.
  • Allow the cable to retract with control, pulling your arms back to the side of your head. Let your elbows go as far back as your body will allow, so the long head gets a full extension. By doing this, you’ll achieve a full contraction in that long head.
  • Sets: 3.
  • Reps: 12-10
  • Rest: 60 seconds.

Lying Triceps Extension

This exercise is also known as Skullcrushers and is a formidable drill. The lying triceps extension exercise is perfect for building your triceps at an advanced level. It has so many ways to perform it, but your elbow extension remains constant. This exercise is not for beginners.

How to do Lying Triceps Extension?

  • Grab an underhand grip on the EZ bar and extend your arms straight up.
  • Keeping your elbows tucked in and your arms perpendicular to the floor, slowly lower the bar until it is about an inch from your forehead.
  • Slowly extend your arms back to starting position, without locking your elbows.
  • Repeat.
  • Sets: 3.
  • Reps: 12-8.
  • Rest: 60 seconds.

Cable Rope Triceps Pushdown

This move of triceps exercise is completely focused on your lateral head and long head muscle, but only if you do it perfectly. For this exercise not use too much weight, by involving weight your back and shoulder muscles, defeating the purpose. So, lighten the load, heavier the pressure you feel on your triceps.

How to do Cable Rope Triceps Pushdown?

  • Attach a rope handle to the high pulley of a cable station.
  • Grab the bar with an overhand grip and slightly bends your arms.
  • Tuck your upper arms next to your sides.
  • Push the bar down with your elbows locked and do not move your upper arms.
  • Slowly return the starting position and repeat it.
  • Sets: 3-4.
  • Reps: 12-8.
  • Rest: 40 seconds.

Overhead Triceps Extension

Overhead triceps extension exercise is best for your long head muscle of your triceps. It helps to develop your triceps muscle, growth, and size. This is the best triceps workout with dumbbells.

How to do Overhead Triceps Extension?

  • Sit on a bench and grab one dumbbell. Grip the top end of the weight with both hands like a form of Diamond.
  • Lift the dumbbell until your arms are fully extended up. Grip like your palms facing above the ceiling to dumbbell and elbows pointing forward.
  • Bending at the elbows and squeezing your triceps, slowly lower the dumbbell behind your head.
  • Slowly return to starting position and repeat.
  • Sets: 3
  • Reps: 12-14
  • Rest: 60 seconds in each set

General FAQs

What is the best workout for triceps?

Close-Grip Bench Press, Diamond Pushups, Cable Rope Triceps Extension, triceps dips, and Skullcrushes are the best workout of the triceps muscle. These exercises build your full range of three triceps muscles. This exercise target all the three muscle at once or that shifts the focus to just one at a time.

Is it bad to workout triceps every day?

Yes, you can if you want to train your triceps between 2-6 times per week. The more frequently you train triceps, the less you should do per day. If you train triceps 6 days per week, you’ll do one exercise per day, with 3 sets.

How do I build triceps fast?

The fastest way to build your triceps is by incorporating exercises that target all three muscle heads. You’ll need to perform the exercise regularly while gradually increasing the weight as you become stronger. By increasing load helps you build triceps muscle fast. Just remember, it won’t happen overnight but combined with the right diet and consistency, you got results in few months.

What triceps exercise hits all three heads?

Diamond pushups are a great way to hit all 3 heads simultaneously, as are close-grip bench presses, kickbacks, and tricep pushdowns also hit three heads muscles.

Is 100 pushups a day do anything?

One hundred pushups a day might seem like a good fitness challenge; however, you may not get the results you want. If you’re a beginner, you will likely see some positive changes, including increased strength and technique improvement. It’s also a great way to get into the habit of exercising daily. However, 100 pushups every single day doesn’t allow your body time to rest and repair, which is essential for prolonged strength and mass gains. It’s also not a very balanced workout, as you’re only training one set of muscles in one way and not increasing the resistance.

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