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

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.

Reverse Tricep Extensions

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

If you are at home

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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