1: Close-Grip Bench Press
The close-grip bench press is a variation of the traditional bench press, but with a narrower grip. This exercise places more emphasis on the triceps by reducing the involvement of the chest muscles. Lie down on a flat bench and grip the barbell with your hands closer than shoulder-width apart. Lower the barbell to your chest and then press it back up. Keep your elbows close to your body throughout the movement.
2: Triceps Dips
Triceps dips are a bodyweight exercise that targets the triceps effectively. You can perform them on parallel bars or using a sturdy chair or bench. Place your hands on the bars or surface behind you, with your fingers pointing forward. Lower your body by bending your elbows, keeping them close to your body, and then push yourself back up to the starting position.
3: Skull Crushers (Lying Triceps Extensions)
Skull crushers are done lying down on a bench, holding a barbell or dumbbells. Start with your arms extended over your chest, then bend your elbows to lower the weight towards your forehead while keeping your upper arms stationary. Extend your arms back up to the starting position. Be careful with the weight you use to avoid straining your elbows.
4: Triceps Rope Pushdowns
Using a cable machine, attach a rope attachment to the high pulley. Stand facing the machine and hold the rope with both hands. Keep your elbows close to your body and push the rope downwards while extending your arms. Focus on keeping your upper arms stationary and using only your forearms to move the rope. Squeeze your triceps at the bottom of the movement and then return to the starting position.
5: Overhead Triceps Extension
Hold a dumbbell or a barbell overhead with both hands, arms fully extended. Lower the weight behind your head by bending your elbows, keeping your upper arms close to your head. Extend your arms to lift the weight back up to the starting position. You can perform this exercise while standing or sitting on a bench.
Remember to warm up before starting your workout and use proper form to prevent injury. Additionally, it’s important to progressively increase the weight and intensity over time to continue challenging your muscles for growth and strength gains. Always consult a fitness professional or medical expert if you’re new to exercising or have any underlying health conditions.
