Top 5 Exercises To Build Triceps

Muscular Triceps

While Everybody Knows How To Train Their Biceps To Perfection With Size, Nobody Approaches The Back Of Their Arms The Same Way. Everybody Is Busy In Building A Pair Of Sleeves Busting Arms Is On The Brain Of Every Newbie Gym Goer. Some Guys Head Straight For The Cables To Perform All Manner Of Push Downs, While Others Embark On A 60 Minute Tour Of All The Triceps Exercises They Know.

Muscular Triceps

Muscular Triceps

Strong Is Important And For Many Of Us, So Is Having Shapely Toned Arms. In Other Words Most Of Us Don't Like It When Our Triceps Keep Waving Even After We've Stopped.

The Best Way To Build Strong, Firm And Defined Triceps Is To Choose The Exercises That Hit All Those Muscle Fibers From Every Angle.

Muscular Triceps

The Triceps, As The Name Suggests Has e Different Heads, The Long Head, Lateral Head And The Medial Head. All Of These Heads Contract During Triceps Exercises.

So Below Are Our Top 5 Exercises To Build Triceps.

     Exercise - 1

    Skullcrusher

Skullcrusher Is One Of The Best Overall Triceps Activation Exercise. While This Move Also Known As A French Press Or Lying Triceps Extensions Doesn't Necessarily Isolate The Lateral Or Long Heads More Than Other Exercises, Having The Position Perpendicular To Your Body Combines The Activity Of The Two Heads To Catapult This Movement To The Top Of The List.

Using The EZ bar, Small Barbell Or Dumbbells Do A 3 Sets For 8-12 Reps As The First Or Second Exercise In Your Routine. Make Sure You Have A Spotter To Help You Get The Weight Into Position And Allow For A Bit More Safety When You're Lowering The Bar Towards Your Face. 

Skullcrusher

       Exercise - 2

       Close-Grip Bench Press

This Is One Of The Best Multijoint Or Compound Exercise It Helps In Overall Growth Of Upper Body. Even Though The Bench Press Is Usually A Chest Exercise, You Can Effectively Target Smaller Muscle Groups Like Your Triceps And Building Upper Body Strength With This Heavy Compond Movement.

Extending The Elbows During Those Heavy Barbell Presses Is An Arm Workout In Itself. Powerlifters Have Been Doing The Close Grip Bench For Ages And They're Known For Having Some Mighty Large Guns.

To Really Torch And Activate The Back Of Arm, Use A Close Grip But Keep Your Hands Around 8-10 Inches Apart. Going With A Closer Grip Doesn't Put Any More Stress On Your Elbow But It Does Increase The Strain On Your Wrists. Tuck Your Arms In To Decrease The Amount Of Stress On Your Pecs And Shoulders While Increasing The Demand On Your Triceps. In Your Workout Routine Place This Movement First Or Second In Your Workout. Do  3-4 Sets of 6-10 Reps.

Close-Grip Bench Press

      

       Exercise - 3

      Seated Overhead Dumbell Extension

Once Your Arms Go Overhead, The Long Head Becomes The Target, So It's Always A Good Idea To Include Some Kind Of Overhead Exercise In Your Triceps Workout.

The Dumbbell Overhead Triceps Extensions Is Just One Of Many Good Options, And It's Probably The Easiest To Get Into, Especially When Seated. If You Have A Spotter, It's Even Easier If They Hand You The Weight. Once Again Minimize Elbow Flare On This Movement.

After Warming Up With Compound Exercises, You'll Be Ready To Perform This. Do 3 Sets Of 8-10 Reps. The Goal Here Is To Really Load The Muscles During The Eccentric Portion Of The Lift, So Concentrate On A Good Stretch Past A 90 Degree Angle As You Lower The Weight.

Seated Overhead Dumbbell Extension

       

       

      Exercise - 4

     Bench Dip

   
Research Evidence Suggests That There Is Substantial Triceps Activation During S Bench. How Can We Make This Move Even Better Is By Adding SomeWeight. Any Time We Increase The Mechanical Load, Metabolic Stress And Tension To A Muscle Fiber, We Can Increase The Recruitment Of Repair Proteins Normally Present.

The Multijoint Compound Movement Is Similar To The Machine Dip, But It Requires A Partner To Place Weights Across Your Thighs And Position Two Flat Benches The Right Distance Apart. Dropsets Can Be Easy To Do By Just To Removing A Plate To Extend Your Set.

While Doing Workout Do This In The Middle Or At End Of Your Workout. If You Are Feeling Tired Or Fatigued This May Not Be The Best Exercise. Since Your Shoulders Could End Up In A Compromised Position By Rounding Forward. You Can Do 3 Sets Of 8-12 Reps

Bench Dip

       Exercise - 5

      Cable Push-Down

Going Back To The Gold Standard Training Book The Authors Demonstrated That Cable Push Downs Actually Activated The Lateral Head Of Triceps More Than Skullcrushers, Kick-Backs Or Any Other Mediocore Exercise For Triceps. If You're Not Doing This Movement Already, It's Fairly Good Single Joint, Lateral Head Movement As Long As You Don't Let Your Arms Drift From Your Sides. Dropsets Are Also Easy To Do With This Exercise.

While Performing This Exercise Do It Towards The End Of Your Workout For 3 Sets Of  10-12 Reps Since It Is An More Like Isolation Exercise. Once You Pass The Beginner Level, It May Be Okay To Allow Your Elbows To Drift A Bit From Your Sides To Allow A Greater Stretch On The Back Of Your Arms

So These Are Our Recommended Top 5 Exercises To Build Triceps. With Exercise Diet Is Must So Do It In Proper Manner And You Will Be Not Far To See Results.