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The triceps (also known as the triceps - simply because it has only 3 heads) is a major muscle on the arm and it can even be larger than your forearm. Therefore, if you want a muscular arm, training the triceps will bring significant results.
There are quite a few ways to train our triceps, from using bodyweight to using dumbbells or cable machines.
Here are 6 fantastic exercises for your triceps that we love and want to share with you
1. Body-Weight Skull Crusher
Reason: This exercise provides excellent core support. Assume a Plank position and as you lower yourself down, vigorously engage your triceps.
Execution: Place a bar on a weight rack, positioned approximately at waist level. Grip the bar with one hand, extend your arms, and get into a plank position. Bend your elbows to lower your body towards the floor. When your head is below the bar, contract your triceps and extend your elbows to push yourself back to the starting position.
Execution: 3 sets, 8–10 repetitions
2. Close-Grip Cable Skull Crusher
Reason: This variation targets the inner part of the muscles compared to similar exercises.
Execution: Make sure the EZ-bar is attached to the pulley at a low position. Set a bench at one end of the pulley. Lie supine on the bench and grasp the outer part of the bar with one hand. Begin by extending your arms straight and the bar resting on top of your head.
Gradually bend your elbows until the handle approaches your head, then extend your triceps to straighten your arms back to the starting position. Keep your upper arms (from elbow to shoulder) fixed throughout and do not allow your elbows to flare out.
Execution: 2 sets, 12 repetitions
3. One-Arm Cable Overhead Extension
Reason: The overhead position of the arm stretches and puts more pressure on the long head of the triceps.
Execution: Set the cable pulley high to waist or lower and do not attach any weight. Grab the cable head with one hand and step back with the cable machine. Start with your upper arm straight and your elbow bent, with your hand behind your head. Keep your upper arm still, extend your triceps to straighten your arm directly overhead. Contract your triceps when fully extended, then lower back down. Repeat for the next repetitions, then switch sides.
Execution: 2 sets, 12-15 repetitions each arm
4. One-Arm Cable Kickback
Reason: Using cable ropes in kickback exercises is beneficial as it maintains tension on the triceps. Meanwhile, using dumbbells or improper form may lead to loss of tension in the triceps throughout the lifting process.
Execution: Set the pulley at the lowest level. Face the cable machine and grip the cable head with one hand, palm facing inward. Step back a few steps, lean forward at the waist, and start with your forearm parallel to the floor and your elbow bent, keeping your elbow close to your body. Extend your arm to raise your hand and move it behind you. Complete 15 repetitions with that arm, then switch arms and repeat.
Execution: 3 sets, 12-15 repetitions (each arm)
5. Medicine Ball Overhead Extension Throw
Reason: Throwing a medicine ball with maximum force and speed helps to strengthen and enlarge the triceps.
Execution: Stand a few meters in front of a solid concrete or brick wall, holding a medicine ball in both hands. Lift the ball to your shoulders, bend your elbows to bring it behind your head, then extend your elbows to throw the ball against the wall as hard as possible. The ball should make contact with the wall directly above your head. Repeat until the set is complete.
Execution: 3 sets, 6-8 repetitions
6. Decline Dumbbell Skull Crusher
Reason: The decline angle increases tension on your triceps even more.
Execution: Take a pair of dumbbells and lie back on an inclined bench. Start with both arms extended straight, perpendicular to the floor (or slightly angled backward), holding the dumbbells in a natural position (palms facing each other). Keep your wrists and elbows tight, bend your elbows to slowly lower the weights down to either side of your head. When your elbows pass 90 degrees, extend your triceps to reverse the movement and return to the extended arm position. Repeat the movement.
Execution: 4 sets, 10 repetitions
Posted by: Nguyễn Công Minh
Keywords: 6 rapid-fire triceps exercises for beginners
