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The 10 most effective triceps exercise

 

10 Best triceps exercise for building muscles mass

Building  muscle mass requires a combination of  compound and isolation exercises that target the arms from different angles. Here are 10 effective  exercises to help you build muscle mass:

 

 

1 Skull Crushers (Lying Triceps Extensions):

  • Target: Long head of the arms.
  • How to: Lie on a bench and lower the barbell toward your forehead, then extend your arms back up

 

 

skull crusher

 

 

2 Close-Grip Bench Press:

  • Target:  especially the medial head.
  • How to: Use a narrow grip on the barbell while bench pressing, focusing on keeping your elbows close to your body.

 

 

close grip bench press

 

3     Dips:

  • Target: Overall triceps.
  • How to: Use parallel bars or sturdy elevated surfaces, effective exercise dip down while keeping your elbows close to your body, and push back up.

 

 

 dips

 

4 Overhead Triceps Extension:

  • Target: Long head of the triceps.
  • How to: Hold a dumbbell or barbell overhead with both hands and extend your arms, keeping your elbows close to your head effective arms exercise .

 

 

overhead triceps extension

 

 

5  Kickbacks:

  • Target: All three heads of the triceps.
  • How to: Bend forward at the hips, keep your upper arms parallel to the floor, and extend your forearms behind you with dumbbells.

 

 

kick back

 

6 Close-Grip Push-Ups:

 

 

diamond pushups

 

7 Cable Pushdown:

  • Target: Lateral and medial heads of the arms.
  • How to: Use a cable machine with a straight or V-bar attachment, and push the cable down by extending your bigger arms

 

 

cable triceps push down

 

8 Diamond Push-Ups:

  • Target:  chest, and shoulders.
  • How to: Place your hands close together beneath your chest in a diamond shape while performing push-ups.

 

 

diamond pushups

 

9 Reverse Grip Triceps Pushdown:

  • Target: Medial and lateral heads of the arms.
  • How to: Use a cable machine with a reverse grip, and push the cable down by extending your arms.

 

 

9 Reverse Grip Triceps Pushdown:

 

10 Triceps Rope Pushdown:

  • Target: All three heads of the arms.
  • How to: Use a rope attachment on a cable machine, and push the rope down by extending your arms, focusing on the arms.

 

 

overhead rope pushdown

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