Top 7 exercises for the triceps muscle

Strong arms are important for all daily upper body movements and often the triceps muscle does the work of lifting weights, whether pushing a door, a stroller, or weights.

Also, strong triceps are essential for training other muscle groups. For example, people need strong triceps to do push-ups and chest presses..

This article will cover the top 7 exercises for the triceps muscle according to the American Council on Exercise (ACE).

Triceps Exercises

The triceps is a muscle with three heads: the long head, the medial head, and the lateral head. All of these heads contract during exercises targeting the triceps.

Also, some exercises target the muscle fibers of the triceps heads more than others. So, the best way to build strong and firm triceps is to choose a mix of exercises that work all muscle fibers from every angle.

How to do triceps exercises

Doing a variety of triceps exercises can help you gain better functional movement, strengthen and build the muscle, and give your arm and upper body a good shape.

Here are some things to keep in mind before starting triceps exercises:

• Warm upStart with some brisk walking, jogging, or jumping. Warming up gets blood flowing to the muscles and raises their temperature, which helps prevent injuries.

• Gradually increase the intensityIf you’re a beginner, aim for three sets of 10-12 reps per exercise, using about 70% of the max weight you can lift for each. Then add more weight and reps as your fitness improves.

• Focus on the triceps headsThe more variety you add to your triceps routine, the more balanced your strength will get.

• Train different muscle groupsTriceps exercises isolate the muscle a lot, so they don’t work other muscles at the same time. So, it’s good to train shoulders and chest along with triceps since they share many of the same functional moves.

• Rest, It’s important to give muscles at least two days off before working them again to allow recovery and help prevent injuries.

Top 7 Exercises for the Triceps Muscle

According to the American Council on Exercise (ACE), some triceps exercises are more effective than others. Researchers tested seven triceps exercises and recorded results based on how well they worked the triceps.

Based on the results, the researchers ranked the top 8 triceps exercises as follows:

1. Diamond Push-ups.

2. Triceps Kickbacks.

3. Triceps Dips.

4. Overhead Triceps Extensions.

5. Rope Pushdowns for the Triceps.

6. Skull Crushers exercise.

7. Close Grip bench presses.

1. Diamond Push-ups

Diamond Push-ups might be the toughest triceps exercise here. It needs great upper body strength. Beginners might want to start on their knees, then build up to balancing on their toes.

- How to do this exercise

1. Start with your hands on the mat right under your chest, fingers spread and thumbs and index fingers touching to make a diamond shape.

2. Straighten your legs into a plank, or keep your knees on the ground for an easier version to start with.

3. Keep your back flat and abs engaged while bending your elbows, then lower your body until your chin or chest almost touches the mat.

4. If you can't go down to this level, go as low as you can, then work on building enough strength to lower deeper over time.

5. At the bottom of the move, keep your elbows close to your sides, then press back up to the start position.

6. Repeat this exercise 8-16 reps, for 1-3 sets.

2. Triceps Kickbacks Exercise

According to researchers, the Triceps Kickbacks is the second most effective triceps exercise, activating about 88% of the muscle.

By bending forward, you work against gravity to move the weight up and down. The key is using the shoulder to stabilize the upper arm, letting the forearm extend backward. If you feel your elbow drifting down, use a lighter weight to keep good form.

- How to do this exercise

1. Place your left foot on a platform or directly on the floor, with your left forearm resting on your left thigh to support your back, or let your arm hang straight under your shoulder.

2. Hold a weight in your right hand, then pull your elbow to your side, making about a 90 degree angle.

3. Straighten your elbow and extend your arm back, focusing on squeezing the triceps muscle.

4. Lower your forearm back down to the 90 degree angle.

5. Repeat this exercise 8-16 times, for 1-3 sets.

3. Triceps Dips Exercise

Triceps dips are the third most effective and tough exercise for the triceps. How hard it is depends on your foot position. Bending your knees makes it easier, stretching your legs out makes it harder.

The key to doing this safely is to keep your hips close to the chair or bench to avoid shoulder strain. Keep your shoulders down and away from your ears. If you feel any shoulder pain, skip this exercise.

- How to do this exercise

1. Sit on a chair or bench with your hands just outside your hips, knees bent or legs straightened.

2. Lift your body using your hands, hold them firmly on the bench, keeping your hips very close to it.

3. Bend your elbows and lower your body down until your arms form about a 90-degree angle with the ground.

4. Keep your elbows pointed back, shoulders down, and abs tight.

5. Push back up to the starting position.

6. Repeat this exercise 8-16 times, for 1-3 sets.

7. Avoid this exercise if you have shoulder pain.

4. Overhead Triceps Extensions Exercise.

Overhead Triceps Extensions is the 4th most effective exercise for the triceps. It activates about 76% of the muscle. The key is to keep your arms next to your ears while lowering the weight behind your head.

You can do this exercise sitting or standing. Sitting is harder but also works your core muscles more.

- How to do this exercise

1. Start by sitting on a bench, chair, exercise ball, or standing with your back straight. Hold a weight with both hands and extend your arms up.

2. Keep your biceps close to your ears and elbows pointing forward while lowering the weight behind your head until your elbows are about 90 degrees.

3. Straighten your arms and squeeze your triceps to return to the start position.

4. Keep your abs engaged throughout and avoid arching your back.

5. Repeat this exercise 8-16 times for 1-3 sets.

5. Rope Pushdowns for Triceps.

Rope Pushdowns, usually done on a cable machine with a rope, rank fifth. They activate about 74% of the muscle. The idea is to pull the rope down to work the triceps.

- How to do this exercise

1. On a cable machine with a rope, grab the handles and start the exercise with your elbows bent about 90 degrees. Keep your elbows close to your body.

2. Extend your arms to pull the rope down towards the floor, squeezing the triceps.

3. Bend your elbows to return to the start position.

4. Repeat 8-16 reps for 1-3 sets.

6. Skull Crusher or Lying Triceps Extensions

Next up is the triceps extension exercise done lying down, also called the skull crusher. This hits about 62% of the muscles. Some might think that activation is kind of low since it's a tough move.

- How to do this exercise

1. Lie down on a bench or the floor holding a barbell or weights, with your hands shoulder-width apart.

2. Start by extending the weight straight up over your head, palms facing out and thumbs next to fingers.

3. Bend your elbows and lower the weight until your elbows are at about a 90-degree angle.

4. Don’t go too low here or you might hit your head or face.

5. Press the triceps to raise your hands back to the start position.

6. Repeat 8-16 times for 1-3 sets.

7. Close Grip bench presses.

Close Grip bench presses come last in this triceps exercise list, activating about 62% of the muscle. This exercise also works a lot of the chest, which may be why the triceps don’t work as much compared to earlier exercises.

- How to do this exercise

1. Lie on a bench holding the bar with your hands shoulder-width apart.

2. Start by bending your elbows and lowering the bar directly onto your chest.

3. Press the weight straight up above your chest, focusing on the triceps.

4. Repeat this exercise 8-16 times, for 1-3 sets.

Article source.