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The Best Tricep Exercises For Building Muscle

Tricep exercises are an important part of any arm workout. Your triceps complement your biceps and are used in any upper body movement. If you want want to look good wearing a tank top, then you need to have great biceps.


Did you know that the triceps are actually larger muscles than biceps? They are the muscles that give your arms that big look.



Tricep Function

The triceps have two functions - to straighten the arm and to twist the wrists upwards. Since the tricep is made up of three heads, it requires that you work it from multiple angles.

Choose 3-5 of the following tricep exercises and peform them twice. Pair them with 3-5 bicep exercises, and 3-5 shoulder exercises for a complete arm workout.

6-8 reps for building bulk, 12-15 to stay lean. Remember, pick a weight that is going to make you feel the burn on the last 3 reps.

The Exercises

Tricep Kick Backs

    You can do this exercise whether or not you have a flat bench. The key is keeping your back straight at abotu a 45 degree angle, and your elbow at a 90 degree angle. Place one hand down flat on a flat bench while lifting the other arm upward. With your palm facing your body, kick your forearm back moving only at your elbow. Make sure that you extend your arm completely and do not rock with the motion. Make sure to keep your shoulder position locked so that you elbow does not move up and down.

    If you do not have a bench, you can place one foot in front of the other and bend at your knees. Lean forward keeping your back straight and lift you elbow into position. You could also use a coffee table at home.

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Reverse Tricep Extensions
    Same as above, only your palm is facing forward at the top of the motion and up to the ceiling after extending your elbow. These are a little harder so you may want to use a lighter weight.

    You can also do these tricep exercises on a pulley rope as pictured below.

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One-Arm Tricep Push-Up
    Lay on your right side. Place your right arm flat on the floor and your left hand on the floor in front of your chest. Lift your upper body off the floor by pushing up with your left arm. Switch arms.

Tricep Presses
    Lay on your back either on a flat bench or one the floor. Lift your arms in front of you with elbows bent at a 90 degree angle parallel to your body. With weights in hand, lift your forearms so your arms are in a straight line in front of your face.

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Overhead Extension
    Standing tall, reach your right arm up and drop your hand behind your head. With weight in hand, straighten your arm, then reach back behind your head. When done switch to your other arm.

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Tricep Dips
    Using a dip machine at the gym, bend knees and straighten your arms. Lower your body down until your elbows come to a 90 degree angle, and then lift again. If you are at home, find a chair or a coffee table and place your palms on it behind you. Straighten your legs and dip your body down then back up.

    If you want to make these harder try lifting one leg, or place both legs on another chair.

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Tricep Pushdowns
    Using a rope attachment at the gym, grab hold of the end of the rope with both hands. start with elbows bent at a 90 degree angle and ahnd in front of your body. Extend your arms by pushing down on the rope. Do not lean forward into the exercise. Let your triceps do all the work.

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Photos of tricep exercises courtesy of Everkinetic.

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