If we’re talking proportions, a good rule of thumb is that the triceps should make up roughly two-thirds of your arm. While many people focus on the biceps, the triceps are an important muscle group to develop if you want a well-balanced physique.
Remember, the triceps are made up of three individual muscles with their own unique origins and insertions. This means that incorporating different angles in your exercises can be beneficial to the development of this muscle group.
The triceps main function is to make you look awesome in a sleeveless shirt! The second most important function is the extension of the elbow and anything else that involves pushing. Seriously though, the triceps are a great muscle group to develop because you use them all the time. Anyone with seriously toned arms definitely puts in the triceps work.
Here, we share five of our favorite (and sometimes cruel) triceps exercises to take your arms to the next level!
Banded Tricep Pulldown
Let’s start with one of the best pumps in the game. This exercise takes advantage of the progressive resistance of a rubber band. This means that as the band stretches, it provides more resistance. However, as you extend your arms, your triceps become stronger toward the lockout of this movement. It’s an incredible finisher and we recommend large sets with high reps.
DB Floor Tricep Extension
This exercise can be done on the floor or on a bench. As you are lying on your back, keep your elbows over your face and the dumbbells slightly above your eyes. This is important in keeping constant tension on the triceps muscles. This is also one of my favorite exercises to build a stronger bench press.
Pike Tricep Extension
This is an advanced bodyweight movement – don’t take it lightly. If you cannot do 20+ unbroken push ups, I would recommend scaling this exercise by going from your knees rather than your feet. This way, you will be able to focus on isolating the triceps and keeping your technique sound.
DB OH Tricep Extension
If you are looking for an auxiliary exercise that you can do with a dumbbell, kettlebell or weight plate, look no further. This exercise can also be done either standing or seated. Try concentrating on the mind-muscle connection and focus on flexing and extending the elbow.
Close Grip Push Up with Slow Negative
Push ups are difficult enough, but narrowing your grip specifically targets your triceps. Add in a slow negative and you are sure to increase the difficulty. This movement can be done for short, powerful sets or to complete failure. Slow negatives have the reputation of increasing muscle soreness so be cognizant of how many reps you do and be sure to stretch and recover.
These are some of the most wickedly effective triceps exercises we could think of. There are many more out there, but some of these may be new to you. Depending on your level of training, we recommend sprinkling these in your workouts here and there. If you do all these exercises in a single workout, you might be hurting for a while. Be smart, focus on balance in your workout routines and maximize your ability to push it!
What are your favorite triceps exercises? Let us know in a comment below and until next time.. Stay moving!