Best Tricep Exercises for Strong Arm Workouts
One of the best tricep exercises is the incline barbell triceps extension: Grasp a barbell, hands a bit narrower than shoulder width, palms facing back. Lie back on a steep incline bench with your head at the top. Push barbell up over your head to straight arm position. Keeping your upper arms locked vertical close to your head, lower the barbell in an arc behind your head until your triceps feel well stretched. Push barbell back up following the same arc to start position and repeat. Can also be done seated or standing with 2 dumbbells, palms facing inward.
Second of our Best Tricep Exercises is the Decline Dumbbell Tricep Extension
Lie back on a decline bench grasping two dumbbells. Extend your arms straight up vertically, elbows locked palms facing each other. Keeping your upper arms locked in the upright position, slowly lower both forearms so the dumbbells arc down either side of your head. Keeping upper arms locked vertically, extend your forearms back up in the same arc until your elbows are locked.
Dips – Tricep Version
Grip the handles of the dip bars and lift yourself up to start position. Keeping elbows tucked in and your body straight upright, bend your elbows lowering your body until you feel a pull in your shoulders. Push your body back up in the same manner and repeat.
Dip Machine Tricep Exercise
If your bodyweight prohibits you from performing a series of dips, use a dip machine instead.
Bench Dips Tricep Workout
Moving on to the next of our best tricep exercises: Position two benches parallel to each other a few feet apart. Sit on the edge of one bench facing the other, hands gripping the edge of the bench to either side of your hips. Shifting your feet forward across the floor, slide your rear just off the edge of the bench so that your hands are supporting the weight of your upper body. Lift your feet one at a time up to rest on the opposite bench so that your body is suspended between the benches. Cross one foot over the other and slowly lower yourself towards the floor, bending your elbows to no more than a 90 degree angle. Slowly push your self back up, straightening your arms until elbows lock and repeat. For more resistance, get someone to place a weight plate on your thighs.
Cable Lying Tricep Extension
Lie back on a flat bench positioned about a foot or so away from a low pulley cable station, head at the end of the bench closest to the pulley. Grasping the short bar attachment with a narrow overhand grip, extend arms straight up. Keeping your upper arms vertical in the same position at all times, bend your elbows lowering bar slowly to your forehead. Push the bar back up to start position by extending your arms and straightening your elbows and repeat.
Cable One Arm Tricep Extension
Standing facing a high pulley cable station, hold the stirrup handle attached to the cable in one hand with an underhand grip (palm upward). Pull the handle down and lock your upper arm straight down against the side of your body, with your forearm out at a right angle. Pull the handle down by extending your arm down by your side until straight. Slowly return to start position and repeat. Perform the same repetitions of these best tricep exercises with your other arm.
Cable Rope Overhead Tricep Extension
Standing facing away from a low pulley cable station, holding the rope attachment with both hands extended directly over your head, arms straight. Keeping your upper arms and elbows locked in place vertically next to the sides of your head, bend your elbows, slowly lowering the rope behind your head until your triceps feel well stretched. Push back up by extending your arms to elbows locked straight up position and repeat.
Last of our Best Tricep Exercises is the Close Grip Barbell Bench Press
Lie on your back on a flat bench, feet flat on the floor either side. Grip barbell with hands a foot or so apart over your body. Hold barbell above your upper chest, arms straight. Bending elbows and keeping arms close to your sides, slowly lower barbell towards your chest, lightly touching just below nipples. Push barbell straight up over your chest; straighten arms and lock elbows concentrating on using triceps to push. Slowly lower barbell and repeat. Use one or two spotters to hold the barbell for you at the start and end of this exercise, the last of our selection of the best tricep exercises.
