Best Triceps Workouts To Build The Muscle

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Every strength training program includes exercises to increase arm strength. A professionally planned arm workout is one that equally emphasizes the triceps and biceps. To develop strong arms, you must frequently perform triceps workouts because they make up a significant portion of the muscle mass in your upper arms.

 

Your knowledge about triceps muscle would be impeccable after reading this blog. We’ll also go over some of the greatest triceps workouts, their advantages, and a little more. Let’s start!

What are Triceps Muscle

Triceps is a Latin term that means “three-headed muscles.” Triceps brachii is the abbreviated form of its full name. At the back of the upper arm are the triceps. There are three types of triceps muscle, which are:

 

  • Lateral head: This muscle, which is on the outside of the arm, is the smallest of the triceps muscles.

  • Medial head: This is the central section of the arm, close to the center.

  • Long head: This extends around the back of the upper arm and is the greatest portion of the triceps.

How To Gain Triceps Muscle

Are you prepared to begin the top triceps exercises? Of course, we are, too, which is why we have provided a list of the top triceps workouts below that will work your triceps in all directions.

 

The best thing, though? You can exercise your triceps at home as well as in the gym. All you need is some motivation and weight. So don’t hesitate any longer and choose your preferred triceps exercise:

 

  1. Diamond Push Ups

  • Start in a regular push with your chest and abdomen in the air and all four limbs on the ground.

  • Bring your hands together to contact your thumbs and forefingers, creating a triangle or, you could say, a diamond form instead of keeping your hands shoulder-width apart.

  • As you drop your chest, maintain a straight spine, engage your core, and clench your glutes. After pausing, straighten your arms and push yourself back up into the starting position.

  • Try to complete 3 sets of 15 repetitions.

 

  1. Lying Triceps Extensions or Skullcrushers

  • Fix your feet to the ground while lying flat on the bar bench.

  • Straighten your arms up and take an overhand grip on the inside grips of the EZ bar.

  • Reduce the bar gradually until it is just an inch away from your forehead while keeping your elbows firmly fixed and tucked in. Hold on to this position for a few seconds.

  • Push the bar back to the beginning position while extending your arms.

  • Repeat three times with 10 reps each.

 

  1. Close-Grip Bench Press

  • Take a seat and relax. For stability, make sure your feet are firmly placed on the ground.

  • Now take a shoulder-width overhand grip on the barbell with your palms facing outside. A slightly closer grip can also be effective but don’t go beyond that, or you risk injuring yourself while working out.

  • As you bring the bar closer to your chest, contract your abs and compress your shoulder blades. After pausing, raise the bar back to its starting position.

  • Attempt to perform 4-6 sets of 3-5 repetitions.

What Are The Benefits of Doing Triceps Workouts

Have you finished reading all the triceps exercises? So let’s learn about the benefits of triceps workout. A triceps exercise benefits:

  • Developing and shaping the muscles of the upper body

  • Increasing upper body strength 

  • Expanding arm and shoulder range of motion

  • Increasing endurance and flexibility

  • Enhancing stability and balance

Different Types of Triceps Workouts

After knowing much about triceps, let’s know different types of triceps workouts which are mentioned below in detail:

 

  1. Long Head Triceps Exercises

For bodybuilders, having large triceps is a typical desire. Triceps exercises add stability, increase growth, and serve as the basis for subsequent exercises like the bench press.

 

Given that the long-head triceps make up the majority of the triceps muscle concentrating on these exercises will help you gain mass. In addition, the long head promotes health and shoulder extension.

 

  1. Medial Head Triceps Exercises

Due to its hidden placement, the medial head of the triceps is a muscle group that is frequently disregarded. Your triceps will get stronger and more complete due to developing the medial head.

 

  1. Lateral Head Triceps Exercises

Due to its location on the outside of your arm, the lateral head of the triceps is the one that is the easiest to observe. Building this head can therefore make your triceps truly pop. You should practice a variety of various triceps exercises and engage in a variety of different triceps workouts if you want to target all three muscle heads.

Final Words

For arm mass and practical strength, the triceps are essential. In essence, any elbow flexion will activate the triceps. All three triceps head muscles must be worked out for proper triceps function.

 

Your overall upper body strength will decrease if you focus just on the pecs or biceps at the expense of the triceps. In addition, injuries may potentially result from it. To achieve the largest, strongest triceps imaginable, use the exercises and sample triceps training plan in this article.