Effestive triceps workouts

Triceps

Standing Barbell Triceps Extensions

This is a fundamental triceps exercise, stressing the inner and medial heads of the triceps muscle complex. Take a narrow overgrip in the middle of a moderately-weighted barbell. With feet about shoulder width apart, stand erect, and extend your arms straight up from your shoulders

Keep your upper arms in the same position, while you lower the weight slowly behind your head until your arms are completely bent. Without bouncing in the bottom position, slowly raise the bar back to the start position.

You can vary the width of your grip on the bar or use an undergrip to isolate different parts of the muscle. You can also do these seated to isolate your legs from movement, making the exercise somewhat stricter.

Pulley Pushdowns

This basic movement stresses the entire triceps muscle complex, particularly the outer and medial heads. Grip the bar overhand with your index fingers no more than 3-5 inches apart in the middle of the handle. Your feet should be shoulder width apart, about 10-12 inches back from the handle.


Fully bend your arms, pressing your upper arms against your torso, where they should stay through the duration of the set. Leaning slightly forward, move your forearms down, slowly straightening your arms. Hold the straight-arm position momentarily, while flexing your triceps intensely. Slowly return to the starting point.

A good variation is the rope handle. You can also do this exercise with an undergrip on the bar and with different width grips.

One-Dumbbell Triceps Extensions

This movement stresses the entire triceps muscle complex, particularly the inner and medial heads. Take the dumbbell and grip it so that your palms are facing the inner-top plate and the dumbbell is hanging straight down (perpendicular to the gym floor). To keep the weight from slipping, encircle your thumbs around the dumbbell handle.



Lift the dumbbell straight up above your head. This is the start position. Lower the weight slowly behind your head until your arms are full bent. Without bouncing in the bottom position, slowly raise the dumbbell back to the start position.

You can increase the strictness of this movement by sitting at the end of a flat exercise bench, or on the floor with your back braced against the bench.

Close grip bench press

Close grip bench is probably the best triceps exercise on the planet. This exercise allows you to go heavy and put maximum stress on the one muscle besides the pecs that can help increase your bench.
You want to set up like a regular bench press, but position your hands no wider than shoulder width. On the descent, you want to keep your elbows in; do not let your elbows drift away from your body like you would with a regular bench press.
At the bottom of the movement, you want the bar to come to the lower portion of your chest; at the top of the movement, the bar should be over your upper chest.
Ideally, your forearms should be perpendicular to the floor at all times. Your hands and wrists should be directly over your elbows throughout the movement.

Dips (weighted)
A classic triceps builder. Keep your body as upright as possible to put the stress on your triceps rather than your chest.
Use a belt with a chain to add weight to your body if you can do more than 5 reps at bodyweight.
Be careful to always respect the flexibility and stability of your shoulders. Be sure not to lower your body so far that your shoulders become compromised, and always use strict form and a bounce-free concentric movement.