10 Triceps Exercises for Maximum Muscle Growth and Size

 

(Image credit: IG: ryanjterry)

Introduction

If you're aiming to build impressive triceps muscles, you've come to the right place! The triceps make up a significant portion of your upper arm and are essential for overall arm strength and size. 

To help you on your journey to massive triceps, we've compiled a list of the top 10 triceps exercises that are guaranteed to maximize muscle growth and size. So, let's dive right in and get those arms pumping!

Close-Grip Bench Press

The close-grip bench press is a fantastic compound exercise that targets not only your triceps but also your chest and shoulders. To perform this exercise, lie on a flat bench and grip the barbell with your hands placed shoulder-width apart. 

Lower the barbell to your chest, keeping your elbows tucked in close to your sides. Push the barbell back up, focusing on contracting your triceps throughout the movement. Aim for 3-4 sets of 8-10 reps to stimulate muscle growth.

Triceps Dips

Triceps dips are a classic exercise that can be done using parallel bars or a sturdy chair. Begin by supporting your body weight with your arms fully extended and your feet off the ground. Slowly lower your body by bending your elbows until your upper arms are parallel to the ground. 

Push yourself back up, focusing on squeezing your triceps at the top. Perform 3-4 sets of 10-12 reps to challenge your triceps and promote muscle growth.

Skull Crushers

Skull crushers, also known as lying triceps extensions, are excellent for isolating the triceps. Lie flat on a bench with a barbell held directly above your chest, arms fully extended. 

Lower the barbell towards your forehead by bending your elbows while keeping your upper arms stationary. Extend your arms back up, squeezing your triceps at the top. Aim for 3-4 sets of 8-12 reps, gradually increasing the weight as your strength improves.

Overhead Triceps Extension

The overhead triceps extension is an effective exercise that targets the long head of the triceps. Stand upright with a dumbbell or cable in one hand, raising it overhead. Lower the weight behind your head by bending your elbow, keeping your upper arm stationary. 

Extend your arm back up, focusing on the contraction in your triceps. Alternate arms and perform 3-4 sets of 10-12 reps for each side.

Triceps Pushdowns

Triceps pushdowns are a staple exercise that can be done using a cable machine or resistance band. Stand in front of the cable machine or anchor the resistance band at chest height. 

Grasp the bar or handles with an overhand grip, and with your elbows tucked in close to your sides, push the bar or handles down until your arms are fully extended. 

Squeeze your triceps at the bottom of the movement, then slowly return to the starting position. Aim for 3-4 sets of 12-15 reps, focusing on a controlled motion throughout.

Close-Grip Push-Ups

Close-grip push-ups are a bodyweight exercise that places a great emphasis on your triceps. Get into a push-up position with your hands positioned directly beneath your shoulders, closer together than in a regular push-up. 

Lower your chest towards the ground while keeping your elbows tucked in close to your sides. Push yourself back up, focusing on contracting your triceps at the top. Perform 3-4 sets of as many reps as possible to challenge your triceps.

Diamond Push-Ups

Diamond push-ups, also known as triangle push-ups, target the triceps and chest muscles. Assume a push-up position with your hands forming a diamond shape by touching your index fingers and thumbs together. 

Lower your chest towards the diamond, maintaining a controlled motion. Push yourself back up, squeezing your triceps at the top. Aim for 3-4 sets of 8-12 reps, adjusting the difficulty by changing the position of your knees.

Rope Triceps Extensions

Rope triceps extensions are an excellent exercise that provides constant tension on your triceps. Attach a rope handle to a cable machine and stand facing away from it. With your elbows tucked in close to your sides, pull the rope down until your arms are fully extended. 

Squeeze your triceps at the bottom, then slowly allow the rope to return to the starting position. Perform 3-4 sets of 10-12 reps, focusing on a smooth and controlled movement.

One-Arm Triceps Kickbacks

One-arm triceps kickbacks are a great exercise to target each triceps individually. Holding a dumbbell in one hand, lean forward with your opposite knee and hand resting on a bench for support. 

With your upper arm parallel to the ground, extend your forearm back until your arm is fully extended. Squeeze your triceps at the top, then slowly return to the starting position. Perform 3-4 sets of 10-12 reps for each arm.

Bench Dips

Bench dips are a challenging exercise that primarily targets the triceps. Position your hands shoulder-width apart on a bench or chair behind you, with your legs extended in front. Lower your body by bending your elbows, and keeping your back close to the bench. 

Push yourself back up, focusing on the contraction in your triceps. Aim for 3-4 sets of 10-12 reps, adjusting the difficulty by bending your knees or elevating your feet.

Conclusion

Building massive triceps is a combination of targeted exercises and consistent effort. Incorporating these 10 triceps exercises into your workout routine will provide the stimulus needed to promote muscle growth and size. 

Remember to maintain proper form, progressively increase weights, and challenge yourself with each session. With dedication and persistence, you'll be on your way to achieving impressive triceps that will turn heads. Get ready to flex those powerful arms with confidence!