Best Triceps Exercises
The triceps brachii, commonly known as the triceps, is a large muscle group located on the back of the upper arm. Its primary function is to extend the elbow joint, playing a crucial role in pushing movements.
Anatomy
The triceps consist of three heads: the long head, lateral head, and medial head. They originate from the scapula and the humerus and insert at the olecranon process of the ulna.
Best Triceps Exercises
This compound exercise effectively targets all three heads of the triceps while also engaging the shoulders and chest.
Skull crushers isolate the triceps and allow for a full range of motion, promoting muscle growth.
This exercise provides constant tension on the triceps throughout the movement, enhancing muscle activation.
By narrowing the grip, this variation shifts the focus to the triceps while still engaging the chest and shoulders.
This movement targets the long head of the triceps, which can often be neglected in other exercises.
This push-up variation emphasizes the triceps more than regular push-ups due to the hand positioning.
Kickbacks effectively isolate the triceps and are great for improving definition and strength.
Training Tips
- ✓Incorporate a mix of compound and isolation exercises for balanced development.
- ✓Focus on proper form to prevent injury and maximize muscle engagement.
- ✓Gradually increase weight to challenge your muscles and promote growth.
- ✓Utilize varied rep ranges to target both strength and hypertrophy.
- ✓Ensure adequate rest between sets to allow for recovery and performance.
Sample Workout: Tricep Strength and Definition Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Weighted Dip | 3 | 8-10 | 60 seconds |
| Skull Crushers | 3 | 10-12 | 60 seconds |
| Tricep Pushdown | 3 | 12-15 | 60 seconds |
| Close-Grip Bench Press | 3 | 8-10 | 60 seconds |
Common Mistakes
Lifting too heavy without proper form
Focus on lighter weights and mastering form before increasing resistance.
Neglecting the long head of the triceps
Incorporate overhead tricep extensions to ensure balanced development.
Not allowing enough rest between sets
Ensure 60-90 seconds of rest to optimize performance and growth.
Using momentum instead of muscle
Control your movements and focus on engaging your triceps throughout the exercise.
FAQs
How often should I train my triceps?
You can train your triceps 1-2 times per week, ensuring adequate recovery between sessions.
Can I train triceps and chest on the same day?
Yes, since many chest exercises also engage the triceps, training them together can be effective.
What is the best exercise for overall tricep development?
The weighted dip is highly effective as it targets all three heads of the triceps.
Are tricep kickbacks effective?
Yes, they are a great isolation exercise for improving tricep definition when performed correctly.
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