Sunday 29th of May 2022

The Best 5 Exercises for Triceps

Well-shaped hands undoubtedly attract attention. They are a sign of perseverance and irresistible strength. But have you ever wondered what is the biggest mistake in pursuing this goal? We can tell you right away. You focus mainly on biceps training, and for triceps you do no more than 1-2 exercises, which turn out to be extremely insufficient in the pursuit of your ambitions. In fact, the triceps is the larger muscle than the biceps, and it is this that gives the arms volume and relief. This is because the triceps consists of three parts or “heads” (lateral, medial and long) that connect the humerus and the scapula to the forearm bone (radius).


The main function of the triceps is to extend the elbow joint and straighten the arm. Their other function is to pull the arm towards the body, doing so only by its long head, in combination with some of the muscles in the shoulders. Having clarified what this muscle is used for, it’s time to reveal to you what are the five best triceps exercises that will undoubtedly help you shape it in a noticeable way.

Unfold the Upper Pulley


This is probably the most popular triceps exercise. Most trainees are well acquainted with it and are careful not to miss it in their arm training. The technique is a bit more complicated and requires a lot of concentration. To perform the exercise you need a pulley with a rope, lever or handles attached to the cable. Tilt your torso forward, grasp the rope with your arms bent at the elbows and parallel to the floor. Start stretching your arms down without bending your wrists until you “lock” your elbow joint. Try to keep your upper arms still. Do 3 sets of 10 reps.



To perform the exercise you only need parallelism. The technique of the exercise is very easy, but on the other hand quite effective. To do this correctly you need to stand between the parallel bars. Pull your body up and then slowly begin to descend until your elbows bend to 90 degrees. Hold for 2-3 seconds and start lifting your body up while stretching your arms. Make sure your body is vertical to the ground, because leaning forward will load the chest instead of the triceps. If your own weight is not enough or you want to work more during the exercise, you can add extra weight – for example, a belt with a disc attached to it or hold a dumbbell between your ankles with the appropriate weight. Do 3 sets of 12 reps.

Pushing a Barbell from a Bench with a Narrow Grip

This is a basic exercise that mainly loads the medial head of the triceps. Your hands should be close together without disturbing the balance of the barbell. The technique of the exercise requires good concentration. Lie on the bench and remove the lever from the stand. Make sure your shoulders are relaxed on the couch. Stick your elbows to your body and start lowering the lever to your chest. Stop lowering the weight when you reach the desired amplitude. Return to starting position by pushing the lever up and be careful not to open your elbows or help yourself by lifting your shoulders.

French Press


This is one of the best exercises for shaping the triceps. To do it properly you need a parallel bench and a lever or bar. Lie on the bench and take the appropriate weight. Raise your arms above your head and keep them straight. Be careful not to hold the lever over your chest, as this will not make the exercise effective. Try to keep the upper arms still, the palms not bent, and the movement coming only from the elbows. Start slowly lowering the weight to your head until you almost touch it. Then return to starting position and repeat. Do 3 sets of 10 repetitions, and we recommend that the exercise be done under the supervision of a professional instructor.

Triceps Extensions over the Head with a Dumbbell

Another great exercise for the triceps that will stretch them well. You can perform it with one or two hands. If you choose the variant of the exercise with one hand, you should take a dumbbell with the appropriate weight. Stretch your arm over your head. Start squeezing your arm at the elbow joint, making sure the dumbbell is behind your head. Try to keep the lower arm still and vertical on the floor. After lowering as much as possible and feeling the stretch in the muscle, start raising the arm again and take a starting position. If you choose the variant of the exercise with both hands, you should hold the dumbbell in its upper part. The technique of execution is identical to that with one hand. We recommend that you do 3 sets of up to 15 repetitions of this exercise.

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