The Best Triceps Exercises - Everything You Need To Know

The tricep is a large, thick muscle that takes up 2/3rds of the upper arm and is
located in the rear of it. The muscle can take the shape of a horseshoe when flexed. The primary function of the triceps is the extension of the elbow joint.

Why should you train triceps?

The triceps are involved in every single upper body pressing type exercise, they are necessary for building upper body strength in exercises like shoulder press and bench press. Strengthening your triceps increases stability in the shoulders and arms.

The secret behind large triceps.

A great way to grow the triceps is by combining heavy pressing exercises like
weighted dips, bench press, or army press with extension type of exercises like
cable extensions or skull crushers. The pressing exercises will stimulate muscle
growth while warming up the joints of the arms. Afterward, the extension exercises will target the lateral and medial heads of the tricep resulting in big and juicy arms

Dips

For this exercise, you will need a bench or a chair. Sit on the bench and put your
hands next to your hips. Press through your palms and move forward, away from the bench, lower your body until the elbows are bent no more than 90 degrees, and inhale air into your lungs. After reaching your preferred depth- push yourself up until your arms are almost straight while doing an exhale, control the movement and repeat anywhere from 6-15 reps and 3-4 sets for a great pump.

Overhead tricep extension

The overhead extension is a great variation of the extension exercises, the
movement activates all three heads of the muscle. This exercise can be completed while standing, sitting on a bench, or sitting on a balance ball for core activation. Get into your preferred position, hold a weight with both of your hands and pick it up over your head. To avoid injury, keep the arms as close to your head as possible and keep the elbows pointed forward. Lower the weight so that the elbows reach no more than 90 degrees of depth and then push the weight up, straightening the arms. 3-4 sets of 8-12 reps.

Diamond push-ups

This exercise is for people with a little more experience in strength building, so it is probably best if you start doing the movement on your knees and slowly build up strength to be able to do it while standing on your toes. When you advance far enough to add resistance, a resistance band can be used to boost muscle
stimulation. To start the movement you have to put your hands in the diamond
position perpendicularly under the chest. Flex the legs to create the plank position or leave your knees on the floor. Make sure that the upper part of the back is straight, the lower back is slightly arched and the abs are engaged. Inhale while you lower your body closer to the floor, and keep elbows close to the body to avoid injury. Go down as deep as you can and then press yourself up while doing an exhale. Do 6-12 reps in 3-4 sets.