Everyone aims for large biceps that stretches out your shirt sleeves and deems them the marker of having a fit physique, aside from a six-pack. Sculpted biceps are great and all, but triceps are the muscle group that make up two-thirds of your arm’s mass, and helps create the effect of balanced arms aside from making you stronger. We’ve come up with five exercises guaranteed to boost your triceps growth and to liberate your physique from lackluster progress. The next time you’re at the weights area, give these moves a try.
WEIGHTED BARBELL DIP
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This move tackles multiple aspects of the triceps, with the weights lending it more strength-building capabilities. Head to a parallel bar with weights tied to your waist. Keep your body as upright as possible. Leaning forward will cause the focus of the exercise to shift to your chest, which isn’t the area you want to work at the moment. Lock your elbows by your sides, and attempt to hit 8 to 10 reps for 3 sets. It’ll be a challenge, but well worth it. Make it easier on yourself by slotting this exercise in the middle of a targeted routine, as it’ll get you pumped for the big finale.
CLOSE GRIP BENCH PRESS
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The close grip bench press is a compound movement that hits all three heads of your tricep, making it the best for gaining size. When you extend your arms during a press, it is actively engaging your triceps, especially if your grip is narrower as that activates a larger portion of your triceps. Head to bench and do a typical bench press, except with your elbows tucked closely in to avoid working your pecs and shoulders instead of your triceps too much. Attempt to do around 6-10 reps of a comfortable weight for 3 sets.
OVERHEAD DUMBBELL EXTENSION
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This is the kingpin of triceps exercises, but it is a staple for a reason. Not only is it uncomplicated and works nearly all your muscles, the move also allows for you to load up with heavier weights to really push yourself. Have a spotter behind you for safety, and always keep your elbows close as you perform this move. Aim for about 8-10 reps for 3 sets.
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Define your triceps with this fundamental sculpting exercise. Hold an EZ bar in a closed grip and lift it until your arms are straight up. Slowly lower the bar towards your forehead, moving only your elbow, and return to the starting position as you exhale. Repeat about 10 reps for 3 sets.
CABLE PUSH DOWN
As a killer move for growing the lateral head of your triceps, the cable push down is essential to your regimen. It's an isolation move, so it's best to do it at the end of your workout. Go to a cable bar, and press your elbows as close to your ribs as possible. Bring the bar down at a comfortable weight, and return to the starting position. Keep at it for 3 sets of 10 reps or so.
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