Tag: triceps
The 8 Best Triceps Exercises for Thick Arms
These are the best 8 triceps exercises to build massive mass in your arms.
Thick arms are manly, and nothing screams masculine more than robust and massive triceps. That’s because your triceps make up two-thirds of your arms. Therefore, it’s critical to focus more on your triceps than your biceps to build burly arms. There are various exercises, but this article will cover the 8 best triceps exercises.
Best Triceps Exercises
Bench Dips
Dips
Triceps Dumbbell Kickback
Seated Triceps Press
Skull Crusher
Cable Triceps Extension Pushdown
Dumbbell Overhead Triceps Extension
Cable Rope Overhead Triceps Extension
Bench Dips
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As the name implies, bench dips are dips performed on a bench. All the resistance you need for this movement is your body weight. Your triceps will have to work hard to push your body weight. And you’ll be able to get a greater range of motion since the height of the bench will allow you to dip down lower.
Benefits of Bench Dips
It allows you a greater range of motion for your triceps.
This exercise tests your ability to lift and move your body weight.
You’ll be able to perform higher reps on this movement, which builds more endurance in your triceps.
How to Do Bench Dips
Face perpendicular to a bench, put your palms down on the bench with your fingers firmly gripping the edge of the bench (glutes facing the ground). For beginners, place your feet on the floor with your hips flexed at a 90-degree angle. Advanced lifters can have their legs straight out with their heels on the ground for support.
Dips
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Dips test your relative strength (strength for your body weight) and will challenge your triceps ability to lift your entire body weight. This movement is a compound exercise that will also target your shoulders and chest muscle. And you can add extra weight by attaching a load to a belt, increasing the resistance you lift.
Benefits of Dips
Dips are a compound movement that targets your chest and shoulders too.
You can attach weight to a belt to lift more than your body weight.
It will get you strong for your size.
How to Do Dips
Grab parallel bars, jump up, and extend your arms to get into the starting position. Next, lower your body down until your arms create a 90-degree angle, then push your body up.
Triceps Dumbbell Kickback
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Triceps dumbbell kickback emphasizes the lateral head of your triceps, the most visible of the three heads. It’s a great isolation movement to add volume to your triceps. It also increases your shoulder and arm stability and flexibility.
Benefits of Triceps Dumbbell Kickback
This exercise isolates your most visible tricep head.
It increases your shoulder and arm stability.
How to Do Dumbbell Kickback
Bend over and use a bench or dumbbell rack for support with one arm. Then, with your back straight, bring the other arm to your side holding a dumbbell, keep your elbows stable, and use your triceps to “kick” the weight back.
Seated Triceps Press
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A seated triceps press is performed on a triceps pushdown machine. The machine will allow you to use heavier loads than other triceps exercises. Plus, it’s safer than free weights since it’s a machine.
Benefits of Seated Triceps Press
It’s safer than free-weight triceps exercises.
The machine facilitates a more significant load than other triceps isolation movements.
How to Do Seated Triceps Press
Find a triceps pushdown machine and sit down with your back and feet in points of contact with the bench and foot support/ground. Push the weight down until your arms are fully extended, and then bring the weight back up until the machine plates touch.
Skull Crusher
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The skull crusher is arguably the most effective triceps exercise. That’s because the skull crusher is done using a barbell, allowing you to use a heavy load with free weights. It’s best to perform this exercise with an EZ bar to comfort and protect your wrists.
Benefits of Skull Crusher
Skull crushers allow you to use a heavier load with free weights to gain size and strength in your triceps.
It challenges your core stability.
How to Do Skull Crusher
Lie supine on a bench and extend an EZ bar over your head. While keeping your elbows stable, use your triceps to lower the barbell to your forehead, then extend the barbell back to the starting position.
Cable Triceps Extension Pushdown
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Cable triceps extension pushdown is an excellent movement for keeping tension on your triceps through each degree of the extension since it’s performed on a cable machine. Grasping the cable will improve grip strength and engage your core, back, and shoulders.
Benefits of Cable Triceps Extension Pushdown
This movement engages your core, back, and shoulders.
It keeps the tension the same throughout the entirety of the exercise.
This exercise strengthens your grip strength.
How to Do Cable Triceps Extension Pushdown
Set a cable machine to its highest point. Make sure the extension is a small cable bar. Grab the bar with a pronated grip and push down until your arms are fully extended; keep your elbows locked. Lastly, bring the barbell back up until the plates touch for a full triceps extension.
Dumbbell Overhead Triceps Extension
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Dumbbell overhead triceps extensions target all three triceps heads and allow a full range of motion. It also increases your shoulder and elbow stability. Plus, you can use decent weight since you’re using two hands.
Benefits of Dumbbell Overhead Triceps Extension
This exercise gives you a full range of motion with moderate weight to target your triceps.
It increases your shoulder and elbow stability.
This movement activates all three triceps heads.
How to Do Dumbbell Overhead Triceps Extension
Sit on a bench with an upright posture. Lift a dumbbell over your head with both hands, grasping the top end of the dumbbell (dumbbell perpendicular to the floor). Lower the dumbbell until your triceps are as far down as they can go comfortably, then fully extend the dumbbell back overhead.
Cable Rope Overhead Triceps Extension
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Cable rope overhead triceps extension targets the long head of your triceps and is an exercise that requires focus to improve your mind-muscle connection. The cables provide constant tension on your triceps through the entire range of motion. And this study concluded that overhead triceps extension builds more muscle than pushdowns (1).
Benefits of Cable Rope Overhead Triceps Extension
It keeps the tension the same on your triceps.
This exercise targets the long head of your triceps.
Cable rope overhead triceps extension improves your mind-muscle connection for more significant muscle growth.
How to Do Cable Rope Overhead Triceps Extension
Put a cable machine at its highest point with a rope attachment. Grab the rope, and turn the opposing away in a staggered stance for support. Then, bend over slightly and extend the cable rope overhead. Next, return the cable rope down to the starting position.
About the Triceps
The triceps muscle is the antagonist of the biceps muscles on your arm. And it’s composed of three heads: medial, lateral, and long, which explains why your triceps make up ⅔ thirds of your arm. Your triceps is responsible for extending your arms. And different triceps movements will target other heads of your triceps more, depending on the exercises (2). For example, cable overhead triceps extension targets more of your long head due to the elevation.
You use your triceps on pushing movements (anything that extends your elbows). And it plays a crucial role in big compounds chest movements, such as barbell bench press, since it’s a secondary muscle targeted during pressing exercises.
How to Get Your Triceps Stronger
It would be best to get your triceps stronger as you would for bigger muscle groups like your chest–increase the weight you lift as often as possible. However, since your triceps is a smaller muscle group, you won’t be able to advance in weight as fast. Therefore, you’ll want to focus on higher reps and more volume via more sets to increase the size and strength of your triceps since you’ll be using lighter weight.
We recommend you perform 2-3 sets of 12-15 reps for your triceps exercises if you’re doing a split routine that includes a bigger muscle group and tricep movements at the end. So, for example, if you’re training your chest and triceps one day, you’ll perform two triceps exercises after your chest movements and do 2-3 sets of 12-15 reps for each exercise. And if you have a separate day just for arms, then you can do three triceps exercises (and three biceps exercises) and perform three sets each in the 12-15 rep range.
Rules to Follow
Keep Your Elbows Fixed
It’s easy to swing your arms on triceps movements to use heavier weight, but that takes the tension off your triceps. Using a lighter weight with your elbow in a fixed position better targets your triceps.
Warm-Up
Although your triceps is a smaller muscle group compared to a bigger muscle group like your chest, it’s still important to do a thorough warm-up to increase your triceps strength on exercises and prevent injury. If you’re training your chest on the same day, the chest exercises you do will act as a warm-up since you use your triceps as a secondary muscle for pushing movements. However, if you’re training your triceps on separate days, we recommend you perform 2-3 sets with lighter weight before using heavier weights on your first triceps exercise.
References
Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 1–26. Advance online publication. https://doi.org/10.1080/17461391.2022.2100279
Kholinne, E., Zulkarnain, R. F., Sun, Y. C., Lim, S., Chun, J. M., & Jeon, I. H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta orthopaedica et traumatologica turcica, 52(3), 201–205. https://doi.org/10.1016/j.aott.2018.02.005
Best on the Planet – Triceps That Need Horseshoes of Their Own
Best Triceps In The World
For most people, a tricep workout is limited to a few cable pressdowns and a couple of dips. Although the triceps are a small muscle group, they need a lot of attention and exercise variation.
The triceps consist of three heads which need to be trained with different exercises for overall development. Athletes in the article have proved their mettle by putting in the time and dedication which goes into building the horseshoe triceps.
Roelly Winklaar
Roelly has one of the nastiest arms in the business. The definition of his triceps looks like they are straight out of a comic book. Winklaar seems to be improving on his arms with every passing year.
Lee Priest
Let’s get the elephant out of the room by acknowledging Lee Priest had one of the best triceps back in the day. What Lee lacked in height, he made up with his muscle symmetry, definition, and volume.
Kevin Levrone
Kevin Levrone is one of the best bodybuilders of all time. He’s also considered to be an uncrowned Mr. Olympia. Kevin’s symmetry and aesthetics flowed down to his triceps and set him apart from his competition.
Flex Lewis
Flex is a 7X 212 Mr. Olympia and probably has one of the best genetics in the industry. Lewis has thick and striated triceps. His triceps pop out more because of his small joints and full muscle bellies.
Julian Smith
Although Julian Smith is known as the “Quad Guy”, his muscle conditioning is top-notch. Smith focuses on his triceps using different techniques including varying TuT (time under tension) and rep ranges.
Rob Riches
It doesn’t get any better than Rob Riches when it comes to muscle definition. You could actually learn muscle anatomy on Rob’s triceps. The muscle composition and symmetry set Rob apart from the crowd.
Sadik Hadzovic
Sadik Hadzovic is a crowd favorite and his 2.5 million followers on Instagram are proof. Hazovic has the golden era aesthetics and focuses on the overall development of his body. The back of his arms is perfectly balanced, conditioned and shaped.
Chris Bumstead
Chris Bumstead is a classic physique competitor. His broad shoulders and narrow waist will give you flashbacks of the golden era of bodybuilding. Bumstead follows a no-nonsense approach while training his tris and the results speak for themselves.
Ulisses Jr.
Ulisses Jr. is an internet fitness celebrity and his crazy aesthetics have won the world over. He is a hard worker and balances his workouts between lifting heavy, keeping the intensity high and focusing on his core.
Shawn Rhoden
How could we leave the reigning Mr. Olympia out of the list? Being Mr. Olympia means the athlete is the best bodybuilder in the world. We couldn’t find a fault with Rhoden’s physiques even if we tried.
Header image courtesy of Envato Elements
Who do you think has the best triceps?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Perform Incline Skullcrushers For Enormous Triceps Growth
Get the most out of your triceps workouts with incline skullcrushers.
So many of us want to build our triceps and see the best results, but so many of us are missing exercises like incline skullcrushers in our routine. Building your triceps takes time and knowing the right exercises to do that with can make or break our gains for the better. But building triceps also takes a well-rounded routine, especially on those push days, and having the right exercises into your routine to actually see great results.
Strong triceps often are overlooked but what people don’t understand is that triceps work to structure that horseshoe shape look of the entire arm. Big biceps only go so far because it takes strong triceps to work in tandem with it. Plus, an exercise like incline skullcrushers can isolate out your triceps in order to enhance pushing movements both for functional and sport specific ones.
Let’s take a look at incline skullcrushers and see what makes this exercise so great. From what this exercise is, to what muscles get worked, the great benefits around this exercise, and how best to perform it, this guide will give you all that information you need most to add this to your routine. Plus, knowing some exercise alternatives and what exercises pair well with this can only add to your overall routine.
What Are Incline Skullcrushers?
Incline skullcrushers are a great variation of the traditional triceps skullcrusher exercise that works to improve strength and size, while also toning and sculpting, of your triceps. An effective pushing exercise, this lift requires a barbell and works to isolate your triceps for the best results.
Much of this movement is the same as a traditional skullcrusher, except instead of lying down, you are at an incline, giving the muscle a bit different of a movement. It is important with this lift to keep your elbows in and avoid flaring while also staying controlled to not make any movements that can cause unwanted injury or pain.
Related: Eight Best Dumbbell Exercises for Your Triceps
Muscles Worked
As an isolation exercise, this lift works your triceps and can enhance the pushing ability while also aiding in overall strength and size. Plus, it will work for better toning and sculpting as you seek that horseshoe shape. While there are some other muscles worked, like your core for stability, this is mainly a triceps isolation exercise.
Benefits Of Incline Skullcrushers
When looking to perform this exercise, knowing the benefits will better help you perform it and see results. We all want to know that our workouts are working for us and not against us, and with the benefits of this exercise being something great, it is absolutely understandable that we want nothing but the best when it comes to incline skullcrushers.
Benefits of incline skullcrushers include:
Bigger, stronger triceps: By isolating your triceps and working for better strength gains, you will find bigger and stronger triceps waiting for you once you take your shirt off.
Enhanced arm aesthetic: Not only will you see gains to your triceps, but also your overall arm aesthetic as bigger and stronger triceps can make those arms pop.
Joint strength: While this can be tough on the joints for some, when done correctly it can actually help strengthen those joints for the better.
Great variation: What you will find is a nice variation to the traditional skullcrusher exercise perfect for seeing those gains you want most while adding variety to your workout.
How To Perform It
Knowing how to perform an exercise can set you up better so you actually reap the above benefits. With the right approach and knowing exactly how to do it, you will find that an exercise worth your time can greatly enhance all your gains. And with proper technique, you avoid any unwanted injury and pain.
Here are the steps to performing incline skullcrushers:
Set your bench to an incline and lay down comfortably.
Grab the bar at around shoulder-width apart and extend your arms straight up with your palms facing the ground. Keep your elbows close to your body and your core tight.
When ready, gently lower the bar towards your head and stop just as the bar is around your forehead level.
In a controlled motion, bring the bar back to the starting position.
Repeat for your desired number of sets and reps.
Best Incline Skullcrushers Alternatives For Continued Triceps Growth
When it comes to a well-rounded workout, you want to look for those exercises that can greatly enhance your gains. However, certain alternatives can add nice variety to your workouts so you only see the best growth possible.
Incline variations include exercises like:
Cable Triceps Extensions
Triceps Kickbacks
Dumbbell Overhead Triceps Extensions
Kettlebell Floor Skullcrushers
Related: 5 Exercises To Build Horseshoe Triceps
Best Exercises To Pair This Exercise With
To add onto variations and variety in your workout, it is also important to realize that there are other great exercises that can pair well with incline skullcrushers to maximize your gains. What you will find is a great way to work out while also building muscles often forgotten or not given as much love. Great exercises to pair with incline skullcrushers are:
What you will find is that you are either working muscles with a similar pushing movement, or working to enhance your physique by working muscles that your triceps help enhance.
Wrap Up
Incline skullcrushers are a great way to see effective gains when looking to isolate out your triceps. Often times our triceps don’t get as much love and that is a shame, for they work hard to enhance our pushing movements and aid in our overall aesthetic. But with the right approach to building our triceps, we will see better gains and can work to build muscle so our massive physiques show. Give incline skullcrushers a try, add them to routine, and boost triceps growth so you see the best gains possible.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Build Sleeve Ripping Triceps With This Crazy Arm Workout
Build those ripped tris with this workout.
Biceps and triceps are two sides of the same coin and yet tris don’t get the same love as the bis, but this triceps workout can change that. Generally, the muscles which can’t be seen in the mirror directly like the tris, back, rear delts, hams, and calves don’t get the same treatment as their counterparts. We love to show off our muscles and if we can’t see them then we start to think others won’t either. But this is why these are the weak muscle group for most people. They just don’t get that much love.
Triceps consist of three heads and a great pair of tris should look like a horse kicked you in the back of your arm. Muscular tris can make your arms look significantly bigger as they add symmetry and size. Plus, they can help give your biceps shape so you really add a well-rounded look of symmetry, size, and shape to your biceps’ aesthetic.
You’ll have to hit your tris from all the three angles to train them effectively. The perfect triceps workout is a blend of compound and isolation exercises, plus resistance and bodyweight exercises. What you will find by doing this is that your workouts will never suffer because you will have so much diversity in your routine. With plenty of exercises, you won’t feel so bogged down and won’t suffer from any of those unwanted plateaus either.
We’ll be starting this workout with isolation exercises to exhaust our tris at the beginning of the workout, so we don’t have to lift heavier weights later in the compound exercises. We’ll be using a lot of variety in this workout to completely annihilate your triceps so you see those desired results to strength, size, and symmetry. Let’s jump into this triceps workout so you can get the most out of your arm day routine.
Sleeve Ripping Triceps Workout
This great sleeve ripping triceps workout will make you buy a new shirt every time you flex. Those bulging tris can add to any aesthetic and make your arms look absolutely massive. With the right approach to lifting and working your triceps, not only will your biceps benefit, but your overall physique will as well.
Exercises
Sets
Reps
SUPERSET
Cable Triceps Pushdown
3
30, 20, 10 (descending)
Elastic Band Triceps Pushdown
3
10, 20, 30 (ascending)
END SUPERSET
Incline Bench Dumbbell Skullcrushers
4
30, 25, 20 followed by 10 reps drop set
Dumbbell Kickbacks
3
20
Smith Machine Close-Grip Bench Press
3
20, 15, 10 (descending)
SUPERSET
Dips
3
Until Failure
Diamond Push-Ups
3
Until Failure
END SUPERSET
Exercise #1 and #2 (Superset) – Cable Triceps Pushdown & Elastic Band Triceps Pushdown
The first exercise of this workout should completely burn out your tris. Perform these exercises with a strict form. Stand straight, don’t lean over the bar or the bands, lock your elbows at your sides, and bring your hands over your elbows at the top of the movement.
Related: Eight Best Dumbbell Exercises For Your Triceps
In the elastic band triceps pushdowns, hang the bands around the cable pulley machine so the handles or the ends of the bands are at your chest level. In the lower reps set, increase the resistance on the bands by grabbing them higher and reduce the resistance by holding it by its ends.
Exercise #3 – Incline Bench Dumbbell Skullcrushers
The last set of this exercise is a drop-set. After completing the 20 reps, increase the weights by at least 50% and complete the remaining 10 reps. In this workout, we use many advanced training techniques to ignite new gains in our tris.
Hold a dumbbell in each hand and lock your elbows over your forehead where they are perpendicular to the floor. Hold the dumbbells with a hammer grip and bring them close to your shoulders at the bottom of the movement. Rotate your wrists to a dumbbell chest press position at the top of the movement and contract your triceps.
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Exercise #4 – Dumbbell Kickbacks
In this exercise, we’ll be using the rest-pause technique. After you’re done performing the 20 reps on an arm, take a five-second rest and then do more reps on the same arm until you hit failure.
Throughout this workout, focus on squeezing your tris with every rep and maintain a mind-muscle connection. Don’t just go through the motions. By the end of this workout, your triceps should be filled with blood and lactic acid and asking for mercy.
Related: 5 Exercises To Build Horseshoe Triceps
Exercise #5 – Smith Machine Close-Grip Bench Press
We prefer the smith machine close grip bench presses over the barbell presses because it adds a lot more stability, reduces the stress from the wrists, and adds more tension on the tris while limiting the pec recruitment.
In the intraset stretching sets, hold the bar at the bottom of the movement over your chest for 10 seconds after completing the aforementioned reps. Without racking the weights do more reps until you reach failure.
Exercise #6 and #7 (Superset) – Dips & Diamond Push-Ups
We’ll end this workout with bodyweight exercises done to failure. If you still have some gas left in the tank, feel free to add resistance. You could also perform this superset using the blood flow restriction technique (BFR) by tying elastic bands around your arms.
Perform the dips on parallel bars while keeping an upright stance. Don’t lean forward as it will recruit your chest. In the diamond pushups, form a triangle with your hands under your chest, so your thumbs and index fingers are touching each other and forming a triangle.
Wrap Up
The right triceps workout will enhance your goals for the better and give you that bulging aesthetic you want most. A great combination of compound and isolation exercises, what you will find is variety in your workout while also feeling like you are accomplishing what you want. Be prepared to buy a couple of new shirts for this triceps workout is one to rip the sleeves right off. You will love the way you look and the way you feel with this amazing triceps workout.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Try This Big Neechi Biceps & Triceps Workout For Greater Growth
Pump those bis and tris with this awesome workout from Big Neechi.
Neechi Sosa, better known as Big Neechi, is a celebrity bodybuilder known for his lifestyle, content, and massive physique. He has been featured in many GI exclusive interviews and was also featured in Strength Wars: The Movie. He understands fitness and seeks to use social media as a tool to promote himself and inspire others.
For those of us looking to really capitalize on gains, it can be a waste of time to just flounder through and not see results. So, why waste our time doing that? Taking notes and seeking the best advice from professionals is exactly what we need to only see the best growth possible. With our bodybuilding goals in mind, it only makes sense to look to other bodybuilders to find and seek out the best possible tips so we can look like them. Plus, they are living proof of what those workouts can do.
As a popular figure in the online bodybuilding world, Big Neechi knows just what it takes to push himself and capitalize on many great exercises with the best gains possible. On top of training, nutrition and supplementation are important, but nothing beats having a well-rounded workout in your training plan. Especially one designed to boost all areas of your growth and give your arms that bulging look you need most.
Full Name: Neechi “Big Neechi” Sosa
Weight
Height
Date Of Birth
215-225 lbs.
5’10”
10/31/1991
Profession
Era
Nationality
Trainer, Fitness Influencer
2010
American
Let’s get into this Big Neechi workout and see just how he pumps those bis and tris to see the best results possible. With the right approach and the best exercises, plus a mindset that only fuels gains, this workout is sure to give you results like Big Neechi himself so you look and feel your best.
Photo via @bigneechi Instagram
About Big Neechi
Big Neechi started working out at a young age and quickly fell in love with it. While in junior high school, he broke the high school bench press record and with his sheer strength and winning mindset, football teams and scholarship opportunities came knocking. However, his potential football career ended abruptly and he was left to seek out something else.
He fell back into what he loved, being lifting, and his passion only grew more and more. With his workouts increasing in weight and intensity, he started crafting and sculpting a physique that others started to envy. His social media was also on the rise as someone who partied, and knew how to throw wild parties, plus with more attention on him, he saw the chance to capitalize.
He ended up getting a degree in Exercise and Sports Science and used his knowledge and experience to only further his academic credit. Having been featured in a number of publications, and also some TV appearances, Big Neechi has set himself as someone who people gravitate towards for both content and advice.
Photo via @bigneechi Instagram
Big Neechi Biceps & Triceps Workout
In a recent YouTube video, Big Neechi shows off his impressive biceps and triceps workout so everyone can get a glimpse into how he grows his arms. A great mix of amazing exercises, these combine machines and free weight so you can tackle all of those lifting wants and needs with no problem. Exercises include:
Let’s get into this workout from Big Neechi so you can place this into your routine and see how you like it. Once you perform this once, you will love what this can do for you on those arm-focused days.
The Workout
Warm-Up
Big Neechi starts this workout with triceps pushdowns. His note is to keep these controlled and not to jerk the cable down with excessive movement. Also, keeping your elbows tight with no movement allows for total activation of the muscle.
Exercises
Sets
Reps
Seated DB Overhead Triceps Extension
2-3
12
EZ Bar Skullcrushers
2-3
12
Single Arm DB Preacher Curl
2-3
12
Machine Preacher Curls
2-3
12
Weight Dips
2-3
12
Big Neechi finishes this workout with a round of battle ropes to fire up those muscles and add some intensity to end the session. Battle ropes are great ways to build strength and conditioning and provide that added challenge once fatigue starts to settle in.
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Big Neechi Nutrition & Supplementation For Continued Gains
On top of a great workout, Big Neechi puts a real emphasis on nutrition to make sure his macros are all in line and that he eats incredibly clean. Foods like chicken and rice, vegetables, and other healthy options are the right approach for pumping him with the necessary nutrients to fuel any workout. Of course, protein is essential as this will give those muscles the proper fuel to grow, especially after a grueling workout like this biceps and triceps one above.
When it comes to supplementation, Big Neechi is also in tune with what works for him. Great supplements like protein powder ensure growth and recovery by pumping you with adequate amounts of protein and a pre-workout is always great for those looking toward muscle pumps and increased energy. If you are someone who enjoys a supplement mid-workout, BCAAs are perfect for fighting through fatigue and kickstarting growth before the workout is even complete.
Wrap Up
This biceps and triceps from Big Neechi is exactly what you need to see in order for the most effective gains. Well-built arms are key in any well-rounded physique and will make others envy the work you put in. A great mix of free weights and machines, Big Neechi takes full advantage of the gym and the equipment afforded to him in efforts to see the best growth possible. Place this workout into your arm day routine and see what this can do for all your gains today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
The Ultimate Cable Tricep Extension Guide – Benefits, Muscles Worked, and Variations
The cable tricep extension is an important exercise for any arm day!
Cable tricep extension, also known as the straight bar tricep pushdown, is one of the most common and effective tricep exercises. It is also one of the first exercises people learn to perform when they join a gym, but still, most people leave gains on the table while performing the lift.
With this article, we are going to dive deep and help you make the most of the exercise.
Cable Tricep Extension – Introduction
Chest striations and visible abs are cool, but nothing says badass like a pair of sleeve-ripping horseshoe triceps. It is no secret that biceps are one of the most-loved muscle groups. However, triceps do not get as much love as their siblings.
The reason behind the step-motherly treatment with the triceps? The bicep flex is a much easier pose to strike compared to the side chest that puts your triceps on display in their full glory.
Not focusing on the triceps is one of the most common rookie mistakes, especially if you are into bodybuilding.
Bodybuilding is a game of illusions. The bodybuilders you see on the Olympia stage are not as big as they appear on camera. Okay, Big Ramy is actually a giant, but we hope you get the point we are trying to make here.
Bodybuilders with small joints and waists, full muscle bellies, and perfect muscle symmetry look larger than life. Muscle proportionality plays a vital role in this sorcery.
Coming back to the triceps, if you lay an equal emphasis on your triceps as you do on your pythons, your arms will look bigger and more defined. And yes, you would turn heads with your front double bicep pose.
Side note: You seriously need to get over your bicep obsession.
Check Out: Best on the Planet – Triceps That Need Horseshoes of Their Own
Benefits of Cable Tricep Extension Exercise
Adding the cable tricep extension to your exercise arsenal has the following benefits:
1. Convenient and Effective in Building Muscle Mass
If you are anything like most lifters, you probably start most of your tricep workouts with the cable tricep extension. This exercise is a great way to pump your horseshoes and flush them with lactic acid at the beginning of your workout.
Besides, would you ever perform an exercise if it did not help you put on muscle mass? Oh wait, we completely forgot about the CrossFitters for a second, our bad.
2. Improves Conditioning
Compound exercises like barbell row and deadlift involve multiple muscle groups and are great for building strength and muscle mass but do little to improve your muscle conditioning.
However, since the cable tricep extension is an isolation (single-joint) lift, it helps you focus on a single muscle group at a time. While performing the cable pushdown, your goal should be to pump your triceps with blood and lactic acid and take your muscles beyond the point of exhaustion.
Doing a higher number of reps with controlled rep tempos can help you improve the conditioning of your triceps.
3. Improves Your Performance on Pressing Movements
Your triceps are responsible for elbow extension and elbow/shoulder/wrist stability in the extended position. These are key factors for a strong lockout in Olympic lifts like bench press, overhead press, snatch, clean and press, etc.
Not only this, but stronger triceps can also help you perform bodyweight exercises like push-ups and dips.
4. Offers Numerous Variations
The cable tricep extension or tricep press-down is a versatile exercise and offers the option of adding variety to your workouts by using one of the many variations it offers.
Must Read: Have Non-Existent Triceps? Use These Horseshoe Building Tricks
Muscles Worked While Performing the Cable Tricep Extension
When you extend your arm, the long, lateral, and medial heads of the tricep move together. It is also the reason why it is called tricep brachii. The literal translation for the same is “three-headed muscles of the arm.”
However, while performing the cable tricep extension (straight bar tricep pushdown), you are only working the medial and lateral heads of your tricep.
How To Perform Cable Tricep Extension
Follow these steps to perform the cable tricep extension correctly:
Attach a straight bar to a cable pulley set at the highest setting.
Stand at an arm’s length from the pulley.
Grab the straight bar with a pronated (palms facing the floor) grip.
Lean forward slightly by hinging at your hips.
Without using momentum, initiate the movement by extending your elbows.
Push down the handle until your elbows are almost locked out.
Squeeze the life out of your triceps at the bottom of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
Related: Chest Dips Vs. Triceps Dips: What’s The Real Difference?
Common Mistakes While Performing Cable Tricep Extension
Most people leave gains on the table while performing this exercise due to their incorrect form. The cable tricep extension might look like a walk in the part, but it can drain you out if done correctly. Here are the most common mistakes people commit while doing the lift:
1. Locking Out Elbows
While performing the cable tricep extension, you need to maintain constant tension on your triceps, and you can only do that if you do not lock out your elbows at the top or bottom of the movement.
Some lifters use the excuse (see what we did there?) that they lock out their elbows to get a proper tricep contraction. While in reality, they just lock out to give their triceps a few extra seconds of rest.
2. Position of Your Elbows
If you did not realize it yet, elbows are where the magic happens in the tricep press-downs. Make sure you are not flaring out your elbows while performing the exercise.
Keeping your elbows pinned to your sides will help you direct all the tension towards the medial and lateral tricep heads. However, letting your elbows flare takes off the tension from the target muscles and puts it on the long tricep head.
3. Leaning Forward Too Much
The position of your torso plays a vital role in cable tricep extensions. How much you lean while performing the exercise can determine the effectiveness of your set.
While some lifters stand upright while performing the exercise, the others maintain a 45-degree angle with the floor. Both these techniques are sub-optimal.
While performing the cable tricep press-down, your upper body should be at a 60-degree angle with the floor. This position gives you enough leverage to lift heavy without engaging secondary muscle groups.
4. Rounding Your Back
Rounding your back while performing the lift gives you an edge. It puts you in a position to lift heavier. At any point during the exercise, if you feel that you have rounded shoulders and you are leaning over the bar, it is a sign that you are ego lifting.
Lifting with a rounded back takes off the tension from your triceps and puts it on your shoulders. Your shoulder blades should be retracted throughout the exercise.
Related: Top 12 Triceps Building Exercises
Variations
The pulley machine gives you the freedom to use a variety of extensions for this exercise. Some variations of the cable tricep extension include:
1. Rope Pushdown
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Rope pushdown is probably the most famous variation of the tricep pushdown. The rope extension allows a higher degree of tricep recruitment as you can spread the rope handles apart at the bottom of the movement.
Steps:
Attach a double rope handle to a cable pulley machine set at the highest notch.
Face the pulley and stand at arm’s length from the machine.
Pin your elbows to your sides and grab the ropes with a neutral grip.
Push down the rope explosively and spread the handles apart at the bottom.
Pause and contract at this position for a couple of seconds.
Slowly return to the starting position.
Repeat for reps.
2. Overhead Tricep Extension
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Overhead tricep exercises like the overhead cable tricep extension primarily target the long tricep head. You could perform this exercise with a straight bar, rope, or V-bar attachment. For the sake of this example, we are going to use a V-bar.
Steps:
Attach a V-bar attachment and set the pulley around hip level.
Stand at an arm’s length from the pulley.
Grab the V-bar with an overhand grip.
In one swift motion, turn your body away from the cable station and place your arms behind your head so that your elbows are bent, and your triceps are stretched.
Keep your elbows close to your head throughout the exercise.
Lift the weight by extending your elbows.
Pause and contract your triceps at the top of the movement.
Return to the starting position with a slow and controlled motion. In the pulley exercises, the eccentric movement is as important as the concentric. Focus on contracting your triceps as you return to the starting position.
Repeat for recommended repetitions.
Must Read: THE NATURAL WAY TO FIX YOUR PROBLEM AREA: TRICEPS
3. Skull Crusher
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Skull crushers aka head smackers are one of the most brutal tricep exercises. Your triceps will be begging for mercy by the time you are done with this exercise.
Tip: If you are a beginner, you should not perform this exercise without a spotter.
Steps:
Sit on a flat bench with an EZ bar placed on your thighs.
As you lie down on the bench, thrust the bar to your chest.
Press the bar so that your arms are extended straight over your chest and are perpendicular to the floor.
While keeping your elbows fixed at this position, slowly lower the bar towards your forehead by bending at your elbows.
At the bottom of the movement, the bar should be a few inches off your forehead.
You could also increase your range of motion by lowering the bar behind your head.
Pause and push the bar explosively to the starting position.
Pause and contract your triceps at the top for a couple of seconds.
Repeat for recommended res.
4. Reverse-Grip Tricep Pushdown
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The reverse grip tricep push-down is an incredibly effective cable tricep extension alternative. Although this is a push-down exercise, it primarily focuses on the medial and long tricep heads.
Steps:
Attach a straight bar to a cable pulley set at the highest setting.
Stand at an arm’s length from the pulley.
Grab the straight bar with a supinated (palms facing upwards) grip.
Lean forward slightly by hinging at your hips.
Without using momentum, initiate the movement by extending your elbows.
Pause and contract your triceps at the bottom.
Slowly return to the starting position with a slow and controlled motion while focusing on your triceps.
The movement should look like a strict bicep curl but in reverse.
Repeat for recommended reps.
Many lifters make the mistake of lifting too heavy in this exercise. Contracting at the bottom is the key to optimal tricep recruitment in this exercise.
Make sure you have a solid grip throughout the exercise. Keep your wrists and forearms in a straight line and locked. Do not curl your wrists while performing the movement.
5. Dumbbell Tricep Kickback
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Dumbbell tricep kickbacks are a great exercise to isolate your medial and lateral tricep heads. Most people leave gains on the table while performing this lift by lifting heavier than they should.
Steps:
Hold a dumbbell in each hand with your palms facing in toward each other.
While keeping your knees bent slightly, engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor.
Pin your elbows to your sides.
Keep your head in line with your spine and tuck your chin in slightly. Imagine holding an egg under your chin.
Push the dumbbell back explosively by straightening your elbows.
Pause and contract your triceps at the top.
Slowly return to the starting position.
Repeat for recommended reps.
Next Read: The Best Cable Exercises For Your Triceps
Wrapping It Up
Cable tricep extensions can open the doors to ultimate horseshoe gains. Now that you have all the tools you need to turn your twigs into venomous pythons, you need to ensure you are not half-assing your way through your workouts.
Focus on establishing a mind-muscle connection, perform the exercises with perfect form, channel the power of visualization, and soon enough, it will look like a horse kicked you in the back of your arm. Good luck!
Which is your favorite tricep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Best Exercises for Building Guns of Steel
Build Bigger Arms with these Exercises
Most people get a gym membership so they can have bigger arms. Although arm exercises are shown a lot of love all around the world, only a few people are successful in building their pythons.
Just like us humans, no two arms exercises are created equal. We see a countless number of people curling weights but only a few own a pair of loaded guns. Don’t be one of those people wasting their time doing bicep curls. Read through and join the other side.
Biceps
Barbell Curls
Barbell curls are for biceps what squats are for the legs. Using the Olympic barbell for the bicep curls will recruit more muscle fibers as compared to the smaller barbell. Maintain an upright stance while performing the curls and don’t use momentum by bending forward or backward.
Dumbbell Bicep Curls
Alternate dumbbell bicep curls are a staple in a bicep workout. While performing the curls, rotate your wrists outwards at the top of the movement. Doing so will work the peak of your guns.
Preacher Curls
Preacher curls are an isolation exercise. Most people make the mistake of not following a full range of motion while performing this exercise. Your forearms should touch the preacher machine at the bottom of the movement, and the barbell should be at a fist’s distance from your forehead at the top.
Dumbbell Hammers Curls
Dumbbell hammer curls target the outer head of the biceps, the forearms and the length of the biceps. Tip – curling the dumbbells towards the inner pecs will target the outer biceps and curling straight ahead will target the medial biceps.
Concentration Curls
Bend over and place your elbow on the side of your quad. Perform a slow and controlled curl and squeeze your biceps at the top of the movement. You can perform the concentration curls while standing or sitting.
21’s
21’s are one of the most brutal bicep exercises. Bicep pumps will never be the same for you once you try this exercise. In a single set, perform seven reps from the bottom to the middle of a bicep curl range. Perform the next seven reps from the top to the middle. Finish the set with seven reps with a full range of motion.
Overhead Bicep Curls
Stand in the center of the cable pulley machine and use the D-handle attachments. Mimic the motion of performing a front double bicep pose and squeeze the living hell out of your pythons. Overhead bicep curls work the inner heads and the peak of biceps.
Triceps
Close Grip Bench Press
Close grip bench press help in building muscle mass in your triceps. Most people have big biceps but lack size on their tri’s. The close grip bench press is a compound movement and is best done at the beginning of the workouts.
Overhead Dumbbell Extensions
The overhead tricep exercises primarily target the long head of the tricep while the pressing movements target the medial and the shorter heads. Performing the overhead extensions with back support will assist in maintaining a better form.
Cable Pressdowns
Cable press downs are a great isolation exercise. Most people make the mistake of leaning on the bar and towards the pulley. You should stand straight and maintain a full range of motion to get the most out of the exercise.
Cable Kickbacks
Cable kickbacks are better than the dumbbell version as they keep constant tension on the triceps. Contract your triceps at the extension of the elbow and slowly return to the starting position.
Overhead Rope Extensions
Overhead rope extensions are one of the few isolation exercises which target the long tricep head. At the bottom of the movement, keep your hands close to each other and spread them as you reach the top.
Barbell Skullcrushers
Skullcrushers are a great exercise for the overall development of the tris. Start with the barbell at a fist’s distance from your forehead. Your elbows should stay in place throughout the movement. Squeeze your triceps at the top of the movement.
Dips
Dips are a functional movement and you can change the difficulty of this exercise as per your current stage. If you are a beginner, you can do the bench dips. Intermediate lifters can perform the dips on the parallel bars and the advanced bros can do the weighted dips.
Which is your favorite bicep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Have Non-Existent Triceps? Use These Horseshoe Building Tricks
Have Non-Existent Triceps? Use These Horseshoe Building Tricks
Triceps and biceps are two sides of the same coin, and yet the tris don’t get the same love as the bis. Training the tris effectively can be trickier as you need to hit the three heads of the triceps as compared to the two bicep heads.
Bodybuilding is a game of illusions and having meaty triceps can make your arms look bigger. A pair of shredded triceps should look like a horse has kicked you in the back of your arm.
The Best Horseshoe Triceps Building Tips
Start With Compound Exercises
Most people make the mistake of starting their tricep workouts with isolation lifts. If you perform exercises like the cable tricep press-downs at the starting of your workouts, you’ll be fatigued by the time you get to the compound moves.
While it might be a good idea to perform the isolation exercises to pre-exhaust your muscles when you’re training the bigger muscle groups (like chest or back), it can have the opposite effect for your tris if you’re fatigued by the time you get to the functional lifts.
Know The Muscle
It’s always a good idea to do some research about the muscles before you start training. The triceps is composed of 67% fast-twitch fibers, so train it according to the adage, “go heavy or go home.”
For the uninitiated – fast-twitch fibers means that you’ll get the best results from your exercises if you keep the TuT (time under tension) short and overload the muscles with heavier weights.
Use Advanced Training Principles
In the sport of bodybuilding, people are always chasing the pump, and in doing so they favor performing a higher number of reps to flush their muscles with lactic acid. Using the advanced training principles while training the fast-twitch muscles can get a little tricky.
If you’ll be using advanced training techniques like supersets, drop-sets in your training, you should make sure you’re using heavier weights (with the right form) and are performing 5-8 reps on each set.
Stretch It Out
By not stretching and posing during the workout, many people leave gains on the table. Not only will stretching improve the muscle pumps, but it will also help establish a better mind-muscle connection.
Holding an overhead tricep pull is one of the most effective tricep stretching moves. Using resistance bands, hitting the bodybuilding tricep poses like the side chest are great ways of flushing the muscles with lactic acid.
Increase The Training Frequency
If your arms are nothing more than small tree branches, you’ll have to put in more effort. We recommend training the muscle twice a week if you have lagging tris. Don’t experiment too much with the exercises and follow the same workout on both the tricep training days in the week.
One of the days should be a single muscle day where you only train your triceps. For the second tricep training day, club your tri workout with bigger muscle groups like the chest or back. Make sure you’re maintaining a balance between training all the three (medial, long, short) heads of the triceps.
How often do you train your calves? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Chest Dips Vs. Triceps Dips: What’s The Real Difference?
While both of these are dips, the approach is very much different.
Our chest and triceps have tons of exercises we can perform to see great growth, but the debate over chest dips vs. triceps dips is a real one. Both of these exercises will work to build muscle in each respective muscle group, but is one better to perform over the other for the mere fact that it makes more sense? Your chest and triceps are those two pushing muscles to take seriously. While each provides for functional and sport specific movements, for those of us bodybuilders, they only add to our already shredded and sculpted physique.
If both are dips, then aren’t they the same exercise? It’s a fair question, but the difference lies in the approach. Yes, these are both dip exercises, and yes, both muscle groups do get work done with each, however, the emphasis and sole focus of targeting each muscle is what matters. And with so many exercises out there, knowing which ones to use are perfect for seeing those gains you want most.
Let’s jump into this and see what the real difference is between chest dips vs. triceps dips. We all want the same goal and by working towards optimizing our gains with a host of different exercises, we can better get to the point where we are comfortable with our decision. At the end of the day, one must ask the question, is one of these better than the other?
Chest Dips
Chest dips are a nice alternative exercise to perform when looking to sub out the bench press, incline press, or decline press. How this exercise works is your body is vertical but you are leaning forward with your elbows flared out. Also, your feet should be behind your body. By doing this, you target the chest muscle.
The benefits of performing chest dips are that you have the chance to get an alternative exercise into your routine to substitute out a traditional press or some other variation. By taking away the weights, you get to use your bodyweight which will only add to your routine (1). You also build strength and size in your chest, and funny enough, your triceps as well, although the main emphasis is on your chest and developing this muscle.
Triceps Dips
Very similar to chest dips are triceps dips, although this time the emphasis is on building those triceps. A great exercise, this has many variations and can be performed on a dip machine, chair, bench, or some other stationary object that allows this movement. With proper form, you really work to target your triceps and build them up in a way other triceps exercises can’t (2). This exercise will see you more upright with your elbows tucked in, as opposed to chest dips where they are flared out. Also, your feet are below as opposed to behind your body.
The benefits you will see with triceps dips are a real increase in strength and size for your triceps muscle as it is really targeted when done correctly. It is also a versatile and convenient exercise to perform for as long as you have a machine, chair, bench, or some other stable object, you can perform them.
What’s The Difference?
The difference between both chest dips and triceps dips is the positioning and execution of each exercise. Chest dips will see you a little more forward, your elbows flared out and feet behind you. Triceps dips have you positioned more upright, elbows tucked and your feet under you. This forces the emphasis to shift from chest to triceps, so while both exercises technically work both muscles, the targeted muscle is what changes.
For what you will get out of chest dips, it may be wise to just stick with other chest exercises that will work better. Maintaining proper form and having to rely on the use of a dip machine may be a drawback considering there are other exercises that are easier to perform with less headache. On the other hand, triceps dips really target your triceps and can have a great effect on strength and size. This being a harder muscle group to work, having a solid go-to exercise to get great work done can be a game changer for all your goals.
As we try to find some resolution to the debate over chest dips vs. triceps dips, it safe to say that both will work to help you build muscle and reach your intended goals. However, triceps dips may be a better move given that they target your triceps in a unique way and allow you to build efficient muscle over what chest dips can do.
Best Supplements For Additional Growth
When we work out, having the right supplements can make or break our gains and by working to optimize nutrition and give ourselves the best when it comes to supplements, we can better see those results we want most. Three popular and worthwhile supplements to take are pre-workouts, BCAAs, and protein powders for this will allow you to hit all three phases of your workout being pre-, mid-, and post-workout. For those wanting to really increase strength and mass, consider taking creatine, mass gainers, and casein protein as these will get the job done.
Wrap Up
The debate over chest dips vs. triceps dips is an interesting one for both exercises can work for you in a big way. But at the end of the day having the right exercises are what matter most. Chest dips may be a nice alternative, but there are other exercises that will allow you to get way more out of a chest workout. On the other hand, triceps dips are a great exercise to target your triceps so you see real growth. Feel free to try both exercises, but at the end of the day, you may find the triceps dips are a better option in the dip debate.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Langton, B.; et al. (2018). “Utilizing Body Weight Training With Your Personal Training Clients”. (source)
Coyne, J.; et al. (2015). “Reliability Of Pull Up & Dip Maximal Strength Tests”. (source)
Turn Your Triceps Into Horseshoes With This Workout
A Triceps Busting Workout
It is no surprise most men are obsessed with the size of their arms. For most of these men, the obsession fades away after training their biceps. A triceps workout shouldn’t be overlooked as they are half of your arms.
When you flex your triceps, it should look like a horse kicked you in the back of your arm. If you train your bis and tris on the same day and your triceps are lagging as compared to your biceps, you should consider training them at the beginning of your workouts.
1. Straight Bar Cable Pushdowns – 4 Sets 20 Reps
The straight bar cable pushdowns is an isolation exercise which will get the blood flowing in your triceps and will get you a good pump. The high volume will help you in pre-exhausting your triceps, so you don’t have to use super heavyweights.
In all the triceps exercises, keep the reps slow and controlled. Pin your elbows to your sides and complete a rep. Exhale, pause and squeeze your triceps at the bottom of the movement. Slowly return to the starting position and repeat without using any momentum.
2. Single Arm Overhead Dumbbell Extensions – 3 Sets 15 Reps
Your triceps consist of three heads; lateral, medial and long. You need to train all of them equally to ensure an overall development. Overhead movements like the single arm overhead dumbbell extension work the long head which is the most stubborn of the three triceps heads.
Hold a dumbbell in your right hand and extend your right arm over your right shoulder. Stick your right bicep to your right ear and slowly lower the dumbbell towards your left shoulder. Return to the starting position and squeeze your triceps at the top of the movement.
3. Skull Crushers – 3 Sets 12 Reps
Skull crushers are one of the most effective exercises when it comes to building size and definition in your triceps. The skull crushers work your long triceps heads. If you’re trying this exercise for the first time or are attempting a PR, make sure you have a spotter.
Lie on a flat bench with your face towards the ceiling and arms extended over your shoulders. Your elbows should be in line with your shoulders and pinned at this position throughout the exercise. Slowly lower the bar so the barbell is an inch away from your forehead. Return to the starting position and flex your triceps.
4. Dumbbell Kickbacks – 3 Sets 12 Reps
Dumbbell kickbacks work the lateral and medial heads of your triceps. Most people make the mistake of going too heavy on this exercise. Use a weight which you can handle and can maintain a full range of motion.
Hold a dumbbell in your right hand, place your left foot in front of your right foot while maintaining a slight arch in your back. Pin your right elbow to your side and bring the dumbbell to your chest. Extend your elbow so your arm is fully extended and flex your triceps at the bottom of the movement.
5. Close Grip Bench Press – 3 Sets 10 Reps
Close grip bench press is a compound exercise which helps in building overall strength and size in your triceps. The close grip bench press is a variation of the normal grip bench press which works your chest.
While performing the close grip variation, grab the barbell just outside your chest. Keep your elbows and forearms parallel to each other throughout the exercise. Doing this will recruit your triceps in place of your chest.
6. Superset – Diamond Push-ups / Bodyweight Dips – 4 Sets 15 / 15 Reps
The diamond push-ups and dips superset is the last exercises in this triceps workout. This superset will smoke your triceps if they aren’t already. In the diamond push-ups, place your hands under your chest so that your index fingers and thumbs are touching to form a triangle.
After you have completed 15 reps on the diamond-pushups, move onto the bodyweight dips without taking any rest in between. In the bodyweight dips, your chest should be in line with your hands at the bottom of the movement. In both the exercises, pause and squeeze your triceps at the top of the movement.
Which is your favorite triceps exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.