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Best Exercises for Triceps

Covers the best triceps exercises for both men and women. The triceps exercises in this article is suitable for beginning and advanced body builders and also for normal people who want to keep their triceps in perfect shape. Each of the exercises are well explained with appropriate photos.

Related Read:
Upper Body Strength Workouts
Abdominal Crunches

Dumbbell Overhead Extension

Sit on a flat bench or a low-back chair. Lift a dumbbell over head, cupping the inside edge of the top of the weight with both hands with a tight grip. From an elbows extended position, slowly lower the dumbbell down behind your head, stopping just short of allowing the weight to touch your neck. Then reverse, squeezing your tri’s when extending your elbows fully at the top.

Dumbbell Overhead Extension

Dumbbell Overhead Extension

Avoid these Mistakes: Letting your elbows flare out to your sides too much; try to keep them facing forward.

Lying EZ-Bar French Press

On a flat bench lie with faceup and hold the EZ-bar little inside shoulder width. Now you have to make the upper arms of your body vertical to the torso (might be angled little back) and bring down the bar toward the top of head at a steady pace by bending the elbows. Next you have to press the weight back up firmly in a well controlled way and squeeze the triceps at the top. Don’t ever move your elbows.

Lying EZ-Bar French Press

Lying EZ-Bar French Press

Avoid these Mistakes: Not keeping your upper arms locked in position; your elbows should serve as a hinge.

Close Grip Diamond Push ups

Close Grip Diamond Push ups is a really good exercise that will condition your triceps. Generally tennis players do diamond push ups to increase the power of their shots. Place your hands on the floor below your chest with index fingers and thumb tips of both the hands touching each other so that the gap between the fingers have a diamond shape. If you are capable enough then try make a clap after every 10 or so push ups.

Diamond-Push-ups

Close Grip Diamond Push ups

Avoid these mistakes: See to that your hands are in perfect form or else it wont target the triceps exactly. When trying to make a clap see to that you push up your body sufficiently high to make the clap and get back to the proper diamond position for the next rep.

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