The 10 best exercises for triceps of steel

The triceps are essential for achieving strong, well-defined arms . If you are looking to develop triceps of steel and improve your performance in the gym, in this article, we present the best triceps exercises for the gym , highlighting the 10 most effective exercises to strengthen and develop these key muscles. Get ready to take your triceps to the next level!

The triceps brachii , commonly known as "triceps", are a crucial muscle group that makes up the majority of the arm , located at the back. Although the biceps often take the spotlight in the search for toned arms, the triceps play an equally vital role in the overall appearance and functionality of the arm , making it essential to work on the triceps in your training routine.

Triceps: What they are and how to work them

Proper development of the triceps not only contributes to aesthetically attractive arms, but also improves functional strength for different daily activities and sports.

Although the primary function of the triceps is elbow extension , that is, giving the ability to straighten or straighten the arm from a flexed position, the triceps also contribute to shoulder stability . That's why strong triceps can help prevent elbow and shoulder injuries by providing a stable base for both joints.

The triceps are made up of three muscle heads:

• Long Head : Originates at the top of the shoulder blade.
• Medium Head : Originates from the back of the humerus, just below the long head.
• Lateral Head : Originates at the back of the humerus, along the lateral surface.

These three heads converge into a tendon that connects to the elbow , allowing full extension of the forearm.

The best triceps routine

Close Grip Bench Press

The close grip bench press, or close bench press, is a variation of the classic bench press exercise.

In this exercise, the main feature is that the hands are placed closer to each other on the bar, which implies greater activation of the triceps and less participation of the pectoral muscles compared to the conventional bench press.

Material : You will only need a flat weight bench , or failing that, a mat to do it on the floor, and a bar with plates or a pair of dumbbells .

Perform Closed Bench Press step by step:

1. Lie on a flat bench so that your back is fully supported and your feet are on the floor for stability.
2. Place your hands on the bar with a grip narrower than shoulder width apart. Your hands can be about 15-30cm away, depending on your comfort and flexibility.
3. Make sure your elbows are in line with your wrists.
4. Release the bar from the rack and slowly lower it toward the center of your chest as you inhale. Keep your elbows close to your body throughout the movement.
5. Push the bar up hard, extending your elbows and expelling the air.

Perform the exercise in appropriate series and repetitions according to your training goals. Keep the bar under control at all times . If you want to know more about the bench press, visit our publication: How to use the bench press correctly.

Machine Triceps Extensions (Tricep Machine Extensions)

The main advantage of using a machine specially designed to strengthen the triceps is the ability to effectively isolate and focus the work on the triceps muscles. Additionally, working on them considerably reduces the chances of injury by offering a more controlled and predictable range of motion.

Material : Steelflex triceps extension machine .

Perform Triceps Extension on Machine step by step:

1. Add or adjust the weight you want to work with.
2. Adjust the saddle to a height that makes you comfortable to perform triceps extensions.
3. Sit on the machine keeping your legs at a 90º angle.
4. Hold the grips with your palms facing each other, that is, facing each other, and begin performing the extensions with smooth, controlled movements.

Parallel Funds

Parallel dips, also known as dips or dips between parallel bars, are an effective exercise for developing triceps, shoulder and chest muscles . It is an effective option to work the triceps without the need for complicated equipment .

Material : You only need two parallel bars , like the dip bars on specific training equipment or parallel bars on the floor .

Perform Parallel Dips step by step:

1. Stand between the two bars holding the bars with both hands, with your arms fully extended and elbows locked.
2. Raise your body off the ground by leaning on the bars, keeping your elbows slightly bent to avoid locking the joints.
3. Lean your torso forward slightly and bend your elbows to lower your body downward. Lower yourself until your shoulders are level with your elbows or even a little lower, keeping your elbows pointing back and not out. Keep your torso straight, head in a neutral position, and breathe during this movement.
4. Push up forcefully through your triceps and shoulders to return to the starting position as you exhale. Fully extend your elbows at the end of the movement.

Perform the exercise in sets and repetitions based on your fitness level and training goals. Listen to your body and do not force movements that cause undue pain or discomfort.

Triceps on Biceps and Triceps Machine

Although it is rare to find a machine specifically designed to work both the biceps and triceps in the same unit, Bodysolid has created a special machine that allows you to work both muscle groups, the GCBT380 biceps and triceps machine .

Material : Machine for Biceps and Triceps .

Work on the Biceps and Triceps Machine step by step :

1. Adjust the machine according to the specific instructions, as well as the weight, seat and armrests
2. Sit with your back straight and your feet flat on the floor.
3. If the machine includes triceps exercises, you could perform triceps extensions. Adjust the pads or grips so they are level with your triceps.
4. Grab the handles with your palms facing down and extend your elbows to work your triceps with smooth, controlled movements as in the second half of the video below.

Dumbbell Overhead Triceps Extension

The dumbbell overhead triceps extension, also known as the "dumbbell French triceps" or "dumbbell French press," is an effective exercise for isolating and strengthening the triceps muscles . This exercise provides a maximum stretch in the triceps , contributing to their muscle development.

Material : An incline bench and some dumbbells .

Perform French triceps with dumbbells step by step:

1. Sit on a bench with a backrest, making sure the backrest is upright, and hold a dumbbell in both hands, maintaining a firm grip on the top of the dumbbell with your palms facing up.
2. Raise the dumbbell above your head with your arms extended.
3. Keep your elbows close to your ears and bend your elbows to lower the dumbbell toward the back of your head.
4. Lower the dumbbell slowly as you inhale, keeping your elbows pointing toward the ceiling and making sure your elbows don't flare out to the sides.
5. Continue lowering the dumbbell until your forearms are parallel to the floor or you feel a comfortable stretch in your triceps.
6. Extend your elbows to lift the dumbbell back to the starting position, exhaling and keeping your arms vertical. Contract your triceps at the top of the movement.

Remember to choose an appropriate weight to maintain correct form and avoid injury. If you are a beginner, start with a light weight and, as you become more comfortable with the technique, gradually increase the resistance.

Triceps Pulley (Pushdowns)

Cable triceps extensions, also known as pushdowns , are an excellent exercise for isolating and working the triceps muscles.

Material : Typically performed using a gym pulley machine , but can also be adapted to be performed at home with a resistance band or portable pulley.

Perform Pushdowns step by step:

1. Adjust the pulley so that it is at the highest position on the machine and attach a grip, either a V-bar, a rope, or a straight bar , to the pulley, depending on your preferences.
2. Stand in front of the cable machine with your feet shoulder-width apart and grab the bar or rope with a neutral grip (palms facing each other). Make sure your elbows are close to your body.
3. Keep your elbows close to your sides and extend your elbows to lower the bar downward as you inhale. Contract your triceps fully at the bottom of the movement making sure your elbows remain stationary and do not move forward or backward.
4. Exhale as you raise the bar, bending your elbows to return to the starting position, maintaining control of the movement and not completely locking your elbows at the top to keep tension on your triceps.

Skull Crushers

Although the name may be a little intimidating, skull crushers are a triceps training exercise commonly performed with a barbell or dumbbells . This exercise is similar to the dumbbell French triceps and very effective at isolating and strengthening the triceps muscles.

Material : You will need a flat bench and an EZ bar (curly) or dumbbells to perform the skull crushers.

Make Skull Crushers step by step:

1. Lie on a flat bench with a barbell on top of the rack.
2. Grab the bar with a pronounced grip (palms facing forward) and spread your hands a little wider than shoulder-width apart.
3. Extend your arms up, holding the bar directly above your chest.
4. Bend your elbows and lower the bar toward the back of your head. The bar should move downward, passing behind the head, while the elbows are bent.
5. Make sure to keep your elbows pointing toward the ceiling and avoid flaring out to the sides.
6. Extend your elbows to raise the bar back to the starting position on your chest. Contract your triceps at the top of the movement.

Dumbbell Kickbacks

Dumbbell kickbacks are an effective exercise for working the triceps muscles, especially the lateral portion . This exercise focuses on the contraction of the triceps, so it is essential to select an appropriate weight that allows you to maintain proper form and perform the movement in a controlled manner.

Material : A pair of dumbbells

Perform Dumbbell Kickbacks step by step:

1. Hold a dumbbell in each hand and stand with your feet shoulder-width apart.
2. Lean your torso forward from the hips, keeping your back straight. The knees should be slightly bent.
3. Bend your elbows at an angle of approximately 90 degrees, keeping your arms close to your sides and your palms facing each other. Your elbows should be close to your torso and the dumbbells should be at shoulder height.
4. From the starting position, fully extend your elbows back, bringing the dumbbells back and up. In the final position, your arms should be fully extended and the dumbbells behind you.
5. Make sure you feel the contraction in your triceps at the end of the movement and keep your elbows in place and prevent them from swinging forward.
6. Bend your elbows to return to the starting position, maintaining control of the movement.

Interbank Dips

Bench dips are an excellent exercise to work your triceps, shoulder, and chest muscles . Adjust your body position (chest up and shoulders down) to focus the load on the triceps , avoiding excessive tension on the shoulders.

Material : This exercise can be performed with parallel benches , specific parallel bars for dips or even using two elevated and parallel surfaces, such as chairs or benches.

Perform Dips between Banks step by step:

1. Place two parallel benches, parallel bars or elevated surfaces at a distance that is comfortable for your body and stand between them, gripping the edges with your hands, keeping your palms facing down.
2. Stand up with your arms fully extended, elbows locked, and feet flat on the floor. Maintain an upright posture with your chest up and shoulders down.
3. Lean your torso forward slightly and bend your elbows to lower your body downward until your shoulders are at or slightly below your elbows, keeping your elbows pointed back and close to your body throughout the movement.
4. Push up hard through your triceps and shoulders to return to the starting position, fully extending your elbows at the end of the movement.

Tricep Push-ups

Triceps push-ups, also known as tricep push-ups or closed push-ups, are a variant of traditional push-ups that focus primarily on strengthening the triceps muscles.

Material : Although you can use a bench or a step to add intensity to push-ups, initially with a mat may be enough.

Perform Tricep Push-ups step by step:

1. Start by getting into a traditional pushup position, with your hands placed directly under your shoulders, closer together than in a traditional pushup. You can align your hands so that your thumbs and index fingers form a triangle.
2. Keep your body in a straight line from head to heels. Don't let your hips sink down or rise too high.
3. Bend your elbows to lower your body toward the floor. Focus the movement on the triceps by keeping your elbows close to your torso and lower yourself until your chest almost touches the floor. Keep your elbows pointing back instead of to the sides.
4. Reach the lowest point of the push-up, feeling the stretch in your triceps before beginning the ascent. Extend your elbows to return to the starting position, raising your body upward.

Keep your abdominal muscles contracted to maintain good body alignment.

Incorporate these 10 effective exercises into your training routine for triceps of steel.

Visit our website , discover all the possibilities to train your triceps and increase your performance with this complete triceps routine! Are you ready for the challenge?