Triceps training is essential for developing strength and definition in the back of the arms, as this muscle makes up approximately two-thirds of the total arm size. Incorporating effective exercises into your routine will not only improve the appearance of your arms, but will also boost your performance in pushing movements such as bench presses or dips. So in this article, we explore some of the best triceps exercises, their benefits and how to execute them correctly for optimal results.

The six best triceps exercises

In personal training, there are many exercises that will allow you to gain muscle mass and have strong triceps, but if you want to achieve your goals effectively, you have to recognize which are the best triceps exercises: 

Parallel bar dips: the classic strength gainer in a triceps routine

Parallel bar dips are one of the most complete exercises for working the triceps, as they also involve the shoulders and chest. This movement uses body weight, making it an excellent choice for developing functional strength. Triceps bottoms are a recommended exercise for beginners and advanced exercisers, as it can be modified by adding weight or adjusting the depth of the movement.

Proper execution ensures maximum triceps activation and prevents injury, so be sure to hold on tightly with the palms of your hands for a firm grip and have your arms extended before performing the movement.

French Press: Isolation Triceps Exercises

The French press is an isolation exercise performed with barbell or dumbbells, focused exclusively on the triceps specifically. This movement allows you to work all three heads of the muscle, offering complete stimulation and achieving hypertrophy of the muscle.

To do it, lie down on a bench, bring the bar towards your forehead and keep your arms fully extended upwards. It is important to maintain a proper technique in which you can feel the contraction of the triceps, avoiding sudden movements that can strain the elbows.

Pulley Tricep Extensions: Precision and Control

Pulley triceps extensions are one of the most popular exercises because of their ability to provide a controlled and constant range of motion, which helps you develop strong triceps.

Using a high pulley with a bar or rope, this exercise allows you to adjust the resistance precisely and is perfect for including at the end of a routine, focusing on muscle definition. It is essential to keep the elbows close to the body to maximize triceps activation and bring the weight down by only moving the lower arm and then return to the starting position for the repetition.

Close push-ups: bodyweight triceps workout

Close push-ups are a variation on traditional push-ups that intensify work on the triceps. By placing the hands together under the chest, this exercise activates the back of the arms and also engages the core, offering a complete workout. It is an ideal choice for those looking to perform functional and effective exercises without the need for equipment.

Overhead Dumbbell Extensions: Range of Motion to Work the Triceps

Overhead dumbbell extensions are a great way to work the long head of the triceps, which is often overlooked. This exercise is performed by holding a dumbbell with both hands above the head and slowly lowering it behind the back of the neck before extending the arms again. This is one of the most effective compound exercises, as the range of motion ensures complete stimulation of the muscle.

Dumbbell kickbacks: focus on defining triceps anatomy

Dumbbell kickbacks are ideal for muscle definition, as they focus on working each arm in isolation. To perform this exercise, you must lean slightly forward, keep your elbow stationary and extend your arm backward.

Although this movement requires light weight, proper execution is key to getting the best results in triceps training. So, as you progress in it, try to use the right weight for you, because if it is too heavy, the ideal is to lower the weight to avoid injury.

Conclusion

Integrating these triceps exercises into your workout routine will allow you to strengthen and define your triceps, so you can have bigger arms as you strengthen and develop these muscles. At VAULT, our team of personal trainers is available to design customized programs to suit your goals and experience level, from basic exercises, to some more advanced ones for a better triceps workout.