The triceps make up approximately two-thirds of your upper arms. The best triceps training involves multiple exercises that hit the muscle from different directions, which emphasize either the lateral, medial or long head of the triceps muscle. Fitness trainer Matt Danielsson recommends heavy triceps weightlifting exercises that exhaust the muscle within six to eight repetitions. Use strict form for each repetition, and concentrate on using triceps strength to perform the exercise.
Cable or Rope Extensions
Cable or rope triceps extensions are among the best exercises for the long head of the triceps, according to electromyography data published in a February 2010 T Nation article by strength and conditioning specialist Bret Contreras. Attach a cable or rope to a high pulley and grasp the attachment with both hands, using an overhand grip. Straighten your torso and lean forward slightly while standing with your feet shoulder-width apart. Position your upper arms close to your body and perpendicular to the floor with elbows pointed down. Pull the attachment down by fully extending your arms until they are perpendicular to the floor. Keep your upper arms up against your body throughout the movement.
Parallel Dips
Parallel dips are a top triceps exercise, hitting every head of the triceps and activating your pectoral muscles. In his July 1999 T Nation article, Olympic and professional athlete strength coach Charles Poliquin puts parallel dips at the top of his list for building triceps. Stabilize your body while grasping a set of parallel bars with your arms fully extended downward. Bend your elbows to lower your body until your biceps touch your forearms, then extend your elbows to push back up. Stay as upright as possible throughout the movement, and avoid leaning too far forward to maximize triceps activation.
Decline Dumbbell Extensions
Decline dumbbell extensions are a top exercise for your triceps, because the movement effectively stretches out your triceps before each contraction. Lie on a decline bench and positing your feet beneath the padded rollers while holding a set of dumbbells. Extend your arms straight up with your palms facing each other, then lower the dumbbells until your forearms touch your biceps. Extend your elbows to return the dumbbells to the starting position, and keep your elbows stationary throughout the movement.
Seated Half-press
The seated half press is a top triceps exercise, particularly for building the lateral head of the triceps. Set up a bench with an 80- to 90-degree incline inside a power rack. The basic power rack design has four vertical posts, and two movable horizontal bar catchers on each side. Adjust the bar catchers to position the bar level with the top of your head while seated on the bench. Roll the bar above your chest, and grasp using an overhand grip with hands shoulder-width apart. Press the bar up quickly as if performing a bench press, then lower the bar for two seconds until it stops completely against the pins. Maintain a dead stop at the bottom of each repetition for two to four seconds, then push up again.
References
- T Nation; Inside the Muscles: Best Chest and Triceps Exercises; Bret Contreras; Feb 2010
- T Nation; The Top Ten Triceps Exercises; Charles Poliquin; July 1999
- T Nation; Best of Triceps; T Nation Editors; July 2009
- Bodybuilding.com; 10 Steps to Freaky Arms!; Matt Danielsson
- Charles Poliquin: About Charles
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