Best Triceps Exercises

When building your arm muscles you should not work only on your biceps and not care about other muscle categories, like the triceps and forearms. A lot of people who work in GYM thing that if they work on their chest, triceps will work enough for the whole week by doing that exercise. No! Triceps muscle is 60% of your upper arm muscle and biceps is rest 40%. That is 20% lower that triceps, and usually you only focus on biceps and forget the importance of triceps workouts.

To gain a bigger and stronger arm you should do triceps workouts weekly like biceps ones. You do not need to work more on your triceps than biceps, try to work on both the same, that means 1-2 times per week with around 3-4 exercises per day. Before each workout and exercise do some warming up to prevent injuries. Also be careful that you put on both hands the same weight and try to do exercises slowly with pauses around 1 minute between each routine.

Here are some of the best triceps exercises that you should work on. Remember this are for your first week, next week you should change exercises to get better and faster progress when it comes to gaining strength and muscles.

  1. Close Grip Bench Press – I always start with that workout which is one of the main and basic ones for your triceps. This time you push up with your triceps not with your shoulders or chest muscles, try to do workout slowly and concentrated. Between your each hand grip you should have around 2 hands of space.
  2. Skull Crusher – Another basic workout with good progress for your triceps muscle. Keep your elbows near your body. Keep them a bit up in front of your eyes when doing the exercise.
  3. Cable Triceps Extension – This workout needs to be done concentrated at max. Try to lower the weight you pull down to gain more concentration on your triceps extension. Have your arms and elbows locked into the side of your body.
  4. Bench Dips – I do this exercise on the end of my workout. Try to do as many dips as you can, to hurt your triceps at max, but do it correctly!

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