If you’re looking to get bigger arms, then you need to focus on your triceps. The triceps make up two-thirds of the upper arm, so they are a key muscle group when it comes to size and strength. In this blog post, we will discuss 10 of the best triceps exercises for building muscle.
Seated Triceps Extension
This exercise can be done with a dumbbell, barbell, or EZ-bar. Sit down on a bench with your back straight and feet flat on the floor. Start with the weight held behind your head with your palms facing each other. Use your triceps to extend your arms and raise the weight until your arms are fully extended. Slowly lower the weight back to the starting position.
Standing Overhead Triceps Extension
This exercise can also be done with a dumbbell, barbell, or EZ-bar. Start by standing with your feet shoulder width apart and the weight held overhead with your palms facing each other. Use your triceps to extend your arms and raise the weight until your arms are fully extended.
Standing Triceps Extension With Resistance Band
For this move, you’ll need a sturdy anchor point and a resistance band. Start by standing tall with your feet hip-width apart, holding the band in both hands. Anchor the band around the anchor point so that it’s at about chest height. Bend your elbows and curl your hands toward your shoulders, maintaining the tension in the band. From here, straighten your arms to extend them overhead.
Seated Triceps Press
This move is a great way to work your triceps while also getting a bit of an upper body workout. Start by sitting on a bench or chair with your back straight and your feet flat on the floor. Hold a dumbbell in each hand, resting them on your thighs. Bend your elbows and curl the weights toward your shoulders, keeping your upper arms close to your sides. From here, press the weights overhead, extending your arms. Lower the weights back to the starting position and repeat for 12-15 reps.
Overhead Triceps Extension
This is one of the best triceps exercises because it allows you to really overload the triceps with a lot of weight.
Seated Triceps Press
This exercise is great for targeting the long head of the triceps, which is responsible for most of the mass in your arms.
The French Press is a great triceps exercise for those who are looking to build muscle. This exercise works the triceps muscles by extending the elbows and pressing the weight overhead.
Skull crushers are a great exercise for people who want to build their triceps muscles. This exercise works the triceps by extending the elbows and then lowering the weight behind the head.