The construction of powerful triceps muscles is not the simplest. The problem is usually the selection of the most effective exercises. You do not have to think about what to choose anymore. Here are the top 5 exercises to build triceps.

Exercises for triceps

When it comes to building muscles, some exercises are better than others. If you want to build big triceps, which constitute 2/3 of the entire arm, be sure to check the following list of exercises. Some of them have been entered into EMG testing, which measures the tension of working muscles. Others have been taken into account on the basis of other factors, such as how difficult it is to exercise, how unique it is compared to others, or when it is best to do it during training. If your favorite exercise is not on the list – do not worry. These 5 exercises are just the beginning and are not enough to fill the entire range in triceps training.

  1. Squeezing the French barbell while lying on the bench

EMG research suggests that French squeezing is the best exercise for activating triceps in general. While this exercise does not necessarily isolate the lateral and long head to the same extent as others, the arms are arranged perpendicularly and close to the torso to engage these 2 heads. Perform 3 sets of 8-12 repetitions as the first or second exercise in training.


Here you can read: Tips for triceps training


  1. Squeezing the bar with a narrow grip

Squeezing the bar with a narrow grip is a multi-joint exercise, and as you know it is they that best affect muscle growth. EMG tests have shown that this exercise involves a harder long head than pressing a bar on a positive bench. To really focus on the triceps, grab the barbel narrowly – about 20 cm from each other. A narrower grip does not make sense, because it will not involve the triceps more heavily, and will only charge the wrists. Do this exercise first or second in 3-4 series of 6-10 repetitions.

  1. Pumps on handrails with load

This is another multi-joint exercise, and the use of additional load will have a better effect on muscle growth. Use the load with which you will perform 8-12 repetitions. To get the most out of triceps, the body should be as vertical as possible. A tilt forward will involve the pectoral muscles. Perform 3-4 series of 8-12 repetitions.

  1. Pumps in the back support with load

More dips? Yes! EMG tests have shown that pumps in the back support are important to activate the muscles of the three-headed arm. It will work even better if we use an additional load. Whenever we increase the weight or metabolic stress of muscle fibers, we can also increase the involvement of proteins in their repair. This exercise will require a training partner who will put plates on your body. It’s easy to use the drop-set technique here – all you need to do is take your plate off yourself. It’s best to do this exercise in the middle or at the end of the triceps workout. We offer 3 series of 8-12 repetitions.

  1. Dips on the machine

It is a complex movement, and thanks to the machine you can easily choose the weight to your needs. It’s just as easy to do techniques like drop-set or rest-pause here. It’s best to do them at the beginning or in the middle of the workout in 3-4 series of 6-10 repetitions. You can also use them at the end of the workout, but with less weight and more reps.


You can read also: Chest dips, why should you do them?

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