Every bodybuilder has this goal in mind to build a pair of dense, bulky, and strong arms. One very common mistake among amateur bodybuilders is that they focus mostly on the biceps and forget about the other muscle groups. What ends up happening is that they get good biceps in the front but the back of the arm is missing which takes away from the overall effect.
So one very important thing to keep in mind when doing arms is that you never suppose to focus on one muscle group and forget all the rest. In order to have a well-rounded and developed muscular arm, you just have to cover every single muscle. What we have done here for you is we have given you some of the best and most popular triceps exercises out there. These are used by both pros and newbies but they work the same for everyone if done correctly.
Lying Triceps Press
For this exercise, you gonna need a curl bar (straight bar also works) with weights that are appropriate for you. This is a strength workout that focuses strongly on your triceps. This exercise might also put some tension and work on your forearms if they are not strong enough. This mostly happens with new bodybuilders who are just starting to work on their arm muscles. Weights play a very important role here so you must be very careful. Having lighter weights will make the workout not as effective while having heavier weights might hurt your elbows.
The way you do this exercise is as follows:
- Your standing position is lying down on a flat bench with your feet on the floor. Your feet must always be on the floor and you must never try to flap them around as you perform the lifting. If you do otherwise then you will lose a lot of the benefits of the whole exercise. When you hold the bar, your upper arms need to be perpendicular to the body and the floor and you must always try to keep them that way.
- Now you slowly lower the weights until the bar lightly touches your forearm. As you do that you need to breathe in and always keep your upper arms in one place.
- Now it’s time you bring the bar back up. Using your triceps you will now lift the bar while you breathe out and again, keep your arms perpendicular and in one place.
Parallel Bar Dips
This is one of my personal favorites. There are so many ways to do this and you pretty much can’t go wrong with any of them. You can do this exercise only with your body weight or for maximum power and muscle growth, you can strap some extra weight to your legs or waist. Parallel bar dips are pretty simple to do in terms of movement.
The way you do it is as follows:
- Stand between the bars with one hand on each bar. With a small jump you should be able to get on top. Once on top, you need to lock your arms straight and your feet should be in the air. This will be your starting position.
- Now you need to start lowering your body until your lower arm and upper arm are locked at roughly something less than 90 degrees. Your legs should still be in the air and you must try not to swing yourself.
- For the next step you will need to push yourself back up into starting position.
Bench Dips
This one might seem a little bit similar to the bar dips but is also pretty good at working out the triceps. Dips are a top choice for many bodybuilders since they are one of the top and most effective triceps exercises. Just like in parallel bar dips, here you can also do bench dips only with your body weight or you can take things to the next level by putting some weights on your upper legs for maximum triceps growth.
The way you do Bench Dips is as follows:
- You will need two benches here. On one at the front you will put your heels and the second bench you will put somewhere behind your back where you can grab the edges with your hands. Your hands should be close to your body so you don’t want the bench to be too far behind your back. The distance between the two benches should be enough for your legs to be extended and not bent.
- Your legs should be parallel to the floor and your torso should be perpendicular to the floor. Now breathe in and slowly start lowering your body by bending your elbows until your upper and lower arm lock at roughly an angle smaller than 90 degrees. Try not to shake and keep your hands steady without spreading your elbows.
- For the next step you will start bringing yourself back up again as you breathe out and not shaking your hands.
Seated Triceps Press
This one is also pretty good at working out the triceps. You will need a place to sit and a dumbbell with the appropriate weight for you. The good thing about this exercise is that it is very well triceps-focused.
The way you do this triceps press is as follows:
- Sit down on a bench (with back support if possible) and grab your dumbbell with both hands. Your arms should be extended upwards and the dumbbell should be over your head. This will be your starting position.
- Keep your upper arms close to your head and steady as you breathe in and lower the dumbbell behind your head using only your lower arms.
- Now breathe out and raise the dumbbell back over your head with your lower arms only. keep your upper and elbows steady and try not to shake. Stop when your hands are fully extended upwards.
So here you have it. Just a few of the most popular and most used triceps exercises by bodybuilders worldwide. These are good and can be used by both pros and newbies since the only thing that makes a difference is the weight. There are a few things you need to look out for while performing any of these triceps exercises. Your hands should always be steady, don’t forget to breathe in and out at the right time and if everything is OK you should be able to feel some tension in and around your triceps while you perform.
