Getting huge triceps can be a tangible way to enjoy the fruits of your labour in the gym, as there’s nothing better than feeling the strong pump of blood flowing to your muscles after a hard session. Here are three of the best triceps exercises you can do to build massive arms.
When people talk about the best triceps exercises, they’re almost certain to mention triceps dips. These can be done in a variety of different positions and locations. Just make sure your chosen platform can hold your full body weight
Start by facing forward and reaching your hands back to grab the edge of the bench or platform. Your hands should be shoulder width apart and your elbows should be facing backwards. Extend your legs out in front of you. Slowly lower your body down to the floor, as if trying to sit in a very low chair. When your shoulders reach the same level as your elbows, raise yourself back up to starting position.
Overhead Dumbbell Extensions
There are a few different variations on this exercise, though the traditional version is plenty capable of adding some mass to your triceps. The key to this exercise is that it targets the long head of your triceps.
Sit on a bench and hold a dumbbell behind your head with both hands around one of the ends. Your palms should be facing inwards and your grip should be a bit loose. Slowly rasie the dumbbell over your head. As you lift, let your hands open up. Your thumbs should be curled around the dumbbell’s handle and your palms should face toward the ceiling. Keep your arms squeezed in close to your head and slowly lower the dumbbell back behind you to complete one rep.
This is one of the best triceps exercises for those with access to a cable machine. Triceps pulldowns target the lateral and medial heads of triceps, helping accentuate the chiseled look of the muscle on the back of the arm. For the best results, use a rope attachment for pulling.
Grab each handle of the rope with your palms facing inwards and bend slightly forward at the waist. Keep your arms tucked into your sides to isolate your triceps and pull the rope down, splitting the two handles as you pull down to your thighs. You should feel the burn the most on the way down as you finish off the movement. Slowly raise the rope back up to starting position, bringing the handles back together along the way.
For more ways to boost your triceps muscles, try picking up some protein supplements
. Optimum Nutrition Gold Standard Natural Whey
and Quest Bars
can help keep your body working overtime to increase the lean muscle in your body.