The seven best exercises to work your triceps
The triceps is the largest muscle in your arm and developing it will make your arms look big and muscular or not.
A mistake that most of us have made at some point is to focus arm training on the biceps leaving the triceps work in the background. Believe it or not, the latter is responsible for 60% of the total volume of your arms and for them it is more important to work it correctly.
Next we are going to see seven key exercises to develop this muscle and achieve good results.
Tricep dips
This is my favorite exercise when it comes to working the arms. It is an exercise that has a great transfer in terms of strength and with which we can easily weigh ourselves down and thus increase the weight we move and, therefore, the intensity of the exercise. We can do it between two benches, between two chairs at home or, the best option, between parallel bars.
A very common mistake is not doing the full range of motion and not going all the way down. In this case, if you can't do the full range, it's best to lower the weight used or use a rubber band for help.
Seated elbow extension
Sitting on a bench with a dumbbell or a barbell, we should extend our arms above our head and bend them backwards in a controlled manner until they form an angle close to 90º. Then we go back to full extension and this will be one rep.
This particular exercise allows us to work the triceps in a very isolated way and the pumping sensations are quite remarkable.
One arm dumbbell extension
Very similar to the previous exercise, but in this case we work each of the arms in isolation and in this way we can solve small imbalances in terms of strength or muscular development. I personally like to pop in this exercise, occasionally, at the end of the workout.
Triceps pulley horizontal kick
This exercise is one of the ones that causes the most activation in the triceps and it is something that is noticeable in each repetition that we do. We stand looking at a pulley, with it located at a low height and tilt our body until the back is practically parallel to the ground. From here we must take the pulley with one of our hands and bring the arm from a 90º position to a full extension parallel to the ground.
Barbell overhead pulley triceps
It is one of the most typical and common in the gym and even so it is a great exercise to work the triceps. A good option is to use it in a superset in combination with another triceps exercise and even with a biceps exercise and thus obtain better results.
Triceps overhead pulley with rope
Personally, I really like doing this exercise both with both arms and in isolation, working each arm separately. The feeling of work and activation of the triceps is very good and I like to feel the contraction of this in each repetition. In this case, it is important to fully stretch the arms, leaving them to the side of our hips and thus take advantage of the extra range of movement that the rope gives us.
French press
Another exercise that will allow us to gain some strength as well as hypertrophy in the triceps. Thanks to the bar we can add kilos and thus gain strength and progress. It is important in this case to fully extend the arms at the end of the movement and lower the bar enough so that our arms fully flex and thus work the full range of motion. Remember, it's better to use a low weight and do the full range than to raise the weight and hurt your range of motion.
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