Ironically, the biceps make up much less the size of your arms than the larger triceps, yet most of the time the biceps are showered with attention and love, while the triceps are trained simply as an afterthought.
So you want huge arms? So let us remind you of the "little known" secret to arm development: Start training your triceps like there's no tomorrow. That said, creating a highly effective mass-building tricep workout can be a bit overwhelming, considering that even some of the most proven techniques for hitting the triceps can give different results for different body types.
However, if you achieve the best triceps exercises objectively, you will be well on your way to building huge horseshoe triceps that will turn heads. And by adding a few unique twists to your regular performance, you can achieve maximum growth in just a few months, even if you belong to that notorious group of hard-working bodybuilders.
Here's our list of the 5 most effective triceps exercises plus a routine that you can try immediately after reading this article. Let's roll
1. Triceps Dips (parallel bar dips)
Back to basics, okay? Seriously, if you can think of other exercises that are a better symbol of having true arm strength and power than the parallel bar dip, go for it. In our opinion, all your heavy lifting on cable tricep curls is pretty useless if you can't complete a proper dive.
Compound movements are what you need to realize your full growth potential, and there is no discussion there. To increase intensity, use 21 for your dives.
How:
Begin by taking an upright position on the dip bars, lowering your body with your elbows inward, and then performing 7 reps in the lower half of the range of motion.
After that, complete 7 reps in the upper half and then do 7 more reps with a full range of motion.
Related Article: 6 Best Triceps Workouts - Unleash New Arm Growth
2. Close grip incline bench press
The close grip incline bench press is another classic compound that will allow you to work in triathlon with a greater range of motion compared to a close grip flat bench press. In fact, we tend to consider this move to be the best exercise for overall triceps development as it allows you to move more weight than single joint movements and hammer your triceps without relying on machine assistance. Just make sure you don't use a grip that's too narrow; it is best to place your hands a little closer than shoulder width apart.
Bonus Tip: Try this exercise on a decline bench for maximum contraction and even deeper triceps activation.
3. Diamond push-ups
Since this is a more difficult variant of the pushup, technique and form play a crucial factor for safe and effective performance and maximum gains. If you focus on achieving these two goals, you will end up getting more benefits than you've ever seen, including stronger triceps, stronger chest, stronger front delts, and a steel core. Unfortunately, this power move has been relatively neglected by bodybuilders, perhaps because mastering it requires a lot of patience and discipline. But if you keep it long enough, it will definitely be worth it.
How:
Use a pair of parallel handles and place your hands together with your index finger and thumbs touching, then lower your body while keeping your elbows at your sides.
Keeping your body taut and rigid, and forming a straight line, push yourself up and emphasize the triceps contraction.
When you feel like you've nailed the basic diamond pushup, improve your game by performing it with your feet elevated to further challenge your tri.
Related Article: Chest and Triceps Superset
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