Best Triceps Workout: Effective Exercises to Increase Muscle Mass

There are a lot of different triceps workouts out there, but not all of them are effective in terms of actually increasing muscle mass. If you’re looking for an effective triceps workout to help you increase muscle mass, you’ve come to the right place. In this article, we’ll share some of the best exercises to help you achieve your goals. So whether you’re a beginner or a more experienced lifter, be sure to give these exercises a try. You won’t be disappointed! 

What is a Triceps?

The triceps are a muscle located on the back of the arm. They are made up of three muscles: the long head, medial head and lateral head.

The long head is the largest and most superficial of the three heads. It originates along the scapula and inserts at the olecranon process of the ulna. The lateral head originates along the humerus and inserts at the olecranon process of ulna, just like its counterpart on other side (long head). The medial head originates along iliac crest, near sacrum, and inserts at olecranon process of ulna.

The triceps muscle is involved in arm movements such as the extension of the elbow, extension and abduction of the shoulder, and flexion of the wrist. It also helps to stabilize the shoulder and elbow joints.

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Why Should You Strengthen Your Triceps?

It is important to strengthen your triceps because they make up the back of your arm and are used in many activities. This includes sports like swimming, tennis, and soccer. It also includes everyday activities like brushing your teeth, combing your hair, or opening a jar.

The triceps make up the back of the arm and are used in many activities including sports like swimming, tennis, and soccer. They are also used in everyday tasks such as brushing teeth or combing hair. Strengthening this muscle can help you improve your performance in these activities, and it can also help reduce the risk of injuries.

Benefits of Having a Strong Triceps

A strong triceps is important to have as it helps with a number of things. It helps you perform activities that require your arm to be straightened and bent at the elbow. The triceps muscle also helps with activities that involve pushing or pulling movements like opening a door or picking up a heavy object. It also helps you maintain your balance when standing on one leg. The triceps muscle is attached to the back of the arm bone, so it is important for your arm muscles to work together to keep it in place and functioning properly. 

Here are the benefits of having a strong triceps:

1) Helps with activities that require arm to be straightened and bent at the elbow: The triceps muscle helps with activities like reaching up for something, doing push-ups, or playing sports that involve throwing a ball.

2) Helps with activities that involve pushing or pulling movements: This includes activities like opening a door, carrying groceries, or moving furniture.

3) Helps you maintain your balance when standing on one leg: The triceps muscle helps to keep your arm in place and stabilized when you are standing on one leg. This is important for activities like walking, running, and climbing stairs.

4) Reduces the risk of injuries: Stronger muscles help to protect your joints and bones from injuries. This is especially important for older adults who are at a higher risk for falls and fractures.

5) Helps with everyday activities: Having strong triceps can help you with everyday tasks such as brushing your teeth, combing your hair, or opening a jar.

Top 5 Exercises to Strengthen Your Triceps

1) Push-ups: Push-ups are a great exercise for strengthening the triceps. To do a push-up, start in a plank position with your hands placed shoulder-width apart and your feet hip-width apart. Lower your body down to the ground, keeping your core engaged and your back straight. Push yourself back up to the starting position. Repeat.

2) Bench dips: Bench dips are a great exercise for strengthening the triceps. To do a bench dip, place your hands on a bench or chair with your fingers pointing forward. Place your feet together and lift your body off the ground so that your arms are straight. Bend your elbows and lower your body down towards the ground. Keep your core engaged and push yourself back up to the starting position. Repeat.

3) Triceps extensions: Triceps extensions are a great exercise for strengthening the triceps. To do a triceps extension, hold a weight in one hand with your arm straight by your side. Bend your elbow and bring the weight up towards your shoulder. Keeping your upper arm still, extend your elbow and return to the starting position. Repeat.

4) Overhead triceps extensions: Overhead triceps extensions are a great exercise for strengthening the triceps. To do an overhead triceps extension, hold a weight in both hands with your arms straight above your head. Bend your elbows and lower the weight behind your head. Keeping your upper arms still, extend your elbows and return to the starting position. Repeat.

5) Triceps kickbacks: Triceps kickbacks are a great exercise for strengthening the triceps. To do a triceps kickback, start by holding a weight in one hand with your arm bent and your hand placed behind your head. Keeping your upper arm still, extend your elbow and return to the starting position. Repeat.

Adding some or all of these exercises to your workout routine can help you build stronger triceps muscles. Remember to warm up before you start and to cool down when you finish. Start with lighter weights and increase the amount of weight as you get stronger. Aim for 3-5 sets of 10-12 repetitions.

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Best Triceps Workout with Dumbbells

1) Seated triceps press: Sit on a bench or chair with your back straight and your feet flat on the ground. Hold a dumbbell in each hand with your palms facing forward. Bend your elbows and lower the weights down towards your shoulders. Keeping your upper arms still, extend your elbows and return to the starting position. Repeat.

2) Standing triceps press: Stand with your feet hip-width apart and hold a dumbbell in each hand with your palms facing forward. Bend your elbows and press the weights overhead. Extend your elbows and return to the starting position. Repeat.

3) Hammer curls: Curl the weights as if you are holding a hammer, keeping your palms facing your sides. Bend your elbows and curl the weights up towards your shoulders. Extend your elbows and return to the starting position. Repeat.

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Best Chest, Triceps, and Shoulder Workout

1) Chest press: Lie on a bench or chair with your back straight and your feet flat on the ground. Hold a dumbbell in each hand with your palms facing forward. Press the weights up overhead. Bend your elbows and lower the weights down towards your chest. Press the weights back up to the starting position. Repeat.

2) Chest fly: Lie on a bench or chair with your back straight and your feet flat on the ground. Hold a dumbbell in each hand with your palms facing each other. Raise the weights up overhead, then slowly lower them down towards your chest. Keep your elbows slightly bent. Raise the weights back to the starting position. Repeat.

3) Shoulder press: Sit on a bench or chair with your back straight and your feet flat on the ground. Hold a dumbbell in each hand with your palms facing forward. Press the weights up overhead. Bend your elbows and lower the weights down to the sides of your shoulders. Press the weights back up to the starting position. Repeat.

4) Lateral raise: Stand with your feet hip-width apart and hold a dumbbell in each hand with your palms facing your sides. Raise your arms out to the sides, keeping your elbows slightly bent. Lower your arms back down to the starting position. Repeat.

5) Bent-over row: Stand with your feet hip-width apart and hold a weight in each hand with your palms facing your thighs. Bend at the waist and lower your torso until it’s almost parallel to the floor. Hold the position for a moment, then raise your torso back to the starting position. Row the weights up towards your chest, keeping your elbows slightly bent. Lower the weights back down to the starting position. Repeat.

Tips for Perfectly Pulled Back Triceps

1) Use a lighter weight than you think you can handle: This will help you keep good form throughout the entire exercise.

2) Focus on squeezing your triceps at the top of the movement: This will help you get the most out of the exercise.

3) Keep your elbows close to your sides: This will help target the triceps muscles.

4) Use a slow and controlled motion: This will help you keep good form and avoid injury.

5) Breathe out as you press the weights up: This will help you keep your core engaged and stabilize your body.

6) Pause for a second at the top of the movement: This will help you really feel the contraction in your triceps muscles.

7) Repeat the desired number of repetitions: Do not exceed 12 reps, or else you’ll start to fatigue your muscles and lose form.

8) Rest for 1-2 minutes between sets: This will give your muscles a chance to recover and help you maintain good form.

9) Finish with a triceps extension: Sit or stand with a weight in each hand, palms facing down. Bend your elbows and raise the weights overhead, then extend your elbows and return to the starting position. Repeat.

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Workout Tips

1) Start with a warm-up: This will help get your muscles ready for the workout and avoid injury.

2) Use a weight that is challenging but doable: You should be able to complete all the repetitions with good form, but you should feel like you’re working hard.

3) Focus on your form: Make sure you maintain good form throughout the entire exercise. This will help you get the most out of the workout and avoid injury.

4) Take a break if you need to: If you reach the point where you can’t complete any more reps with good form, take a break and then continue when you’re ready.

5) Cool down and stretch: This will help your muscles recover and prevent soreness.

Best Triceps Workout in the Gym – The Preacher Curl

Preacher curls are a great exercise for targeting the triceps muscles. The preacher curl bench allows you to isolate the triceps muscles and get a good stretch at the bottom of the movement.

Here’s how to do it:

1) Sit on the preacher curl bench and adjust the seat so that your arms are at a comfortable height.

2) Grasp the handles of the weights with your palms facing up.

3) Curl the weights up, keeping your elbows and upper arms stationary.

4) Squeeze your triceps at the top of the movement and then slowly lower the weights back to the starting position.

5) Repeat for the desired number of repetitions.

6) Rest for 1-2 minutes between sets.

7) Finish with a triceps extension: Sit or stand with a weight in each hand, palms facing down. Bend your elbows and raise the weights overhead, then extend your elbows and return to the starting position. Repeat.

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Best Triceps Workout at Home – Push Ups

Push ups are a great exercise for working the triceps muscles. They can be done with or without weights, and they can be done in a variety of ways to target different muscle groups.

Here’s how to do a basic push up:

1) Start in a plank position with your hands on the ground and your feet hip-width apart.

2) Bend your elbows and lower your body towards the ground, keeping your back straight.

3) Press up to the starting position and repeat for the desired number of repetitions.

4) Rest for 1-2 minutes between sets.

5) Finish with a triceps extension: Sit or stand with a weight in each hand, palms facing down. Bend your elbows and raise the weights overhead, then extend your elbows and return to the starting position. Repeat.

Best Triceps Workout at Home – The Triangle Push Up

The triangle push up is a great exercise for working the triceps muscles. It’s a bit more challenging than the basic push up, but it’s worth it!

Here’s how to do it:

1) Start in a plank position with your hands on the ground and your feet hip-width apart.

2) Shift your weight to one hand and raise the other hand off the ground.

3) Bend your elbow and lower your body towards the ground, keeping your back and hips straight.

4) Press up to the starting position and repeat for the desired number of repetitions.

5) Switch hands and repeat.

6) Rest for 1-2 minutes between sets.

7) Finish with a triceps extension: Sit or stand with a weight in each hand, palms facing down. Bend your elbows and raise the weights overhead, then extend your elbows and return to the starting position. Repeat.

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Reasons Why You Shouldn’t Skip the Triceps Exercise

1) The triceps make up a large part of the upper arm: The triceps make up about two-thirds of the muscle mass in the upper arm. This means that if you want to increase the size of your arms, you need to focus on working the triceps muscles.

2) The triceps are used in many everyday activities: The triceps are used in many everyday activities, such as pushing open a door, carrying groceries, or picking up a child. This means that if you want to be strong and mobile, you need to focus on working the triceps muscles.

3) The triceps are often neglected: Many people focus on working the biceps muscles and neglect the triceps muscles. This is a mistake, as the triceps are just as important as the bicep’s muscles.

4) The triceps are a weak muscle group for many people: The triceps are often a weak muscle group for many people. This means that if you want to improve your overall strength, you need to focus on working the triceps muscles.

5) The triceps are a common site of injury: The triceps are a common site of injury, especially for athletes. This means that if you want to stay healthy and injury-free, you need to focus on working the triceps muscles.

6) The triceps muscles are often tired and sore: The triceps muscles are often tired and sore after a workout. This means that if you want to feel energized and motivated, you need to focus on working the triceps muscles.

7) The triceps are an important muscle group for athletes: The triceps are an important muscle group for athletes. This means that if you want to improve your performance in sports or activities, you need to focus on working the triceps muscles.

8) The triceps muscles can be worked in many different ways: The triceps muscles can be worked in many different ways, including using weights, cables, and machines. This means that if you want to find the best triceps workout for you, you need to focus on working the triceps muscles.

9) The triceps are an important muscle group for bodybuilders: The triceps are an important muscle group for bodybuilders. This means that if you want to build muscle mass, you need to focus on working the triceps muscles.

10) The triceps are an important muscle group for seniors: The triceps are an important muscle group for seniors. This means that if you want to stay strong and independent as you age, you need to focus on working the triceps muscles.

How Often Should I Train My Triceps Muscles?

How often you should train your triceps muscles depends on your goals. If you want to increase muscle mass, you should train the triceps muscles two or three times per week. If you want to improve strength, you should train the triceps muscles three or four times per week. If you want to stay healthy and injury-free, you should train the triceps muscles two or three times per week.

The Bottom Line

The triceps are a very important muscle group that should not be neglected. If you want to improve your strength, mobility, and overall health, you need to focus on working the triceps muscles. There are many different exercises that you can do to work the triceps muscles, so find the best triceps workout for you and get started today!

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