12 Best Triceps Workouts for Men and Women's

12 Best Triceps Workouts for Men and Women's

Sometimes you’ve got to broken you triceps Muscle to stimulate new levels of growth in your arms.

Add these 12 moves to see a major difference in your musculature. Then try the 12 best biceps exercises of all time.

Cover these Topics in this article...

1. Tricep extension

2. Arm workout

3. Tricep workout with dumbbells

4. Tricep workout at gym

5. Tricep workout with plates

6. 12 best Tricep exercise

7. Tricep workout with machines

8. Aesthetic Tricep workout

1. Close Grip Bench press

The Reverse Grip Bench Press is mainly effective for the chest muscles / pectoralis major muscles (especially the upper part), shoulder muscles / deltoid muscles, rear arm muscles / triceps muscles, but especially the pectoralis major muscles. 

                    There is a heavy load on the upper part and the triceps. The pectoralis major muscle can be roughly divided into three parts, the upper part, the lower part, and the central part (inner part / outer part), and the action is different for each part. ○ Upper pectoralis major The upper part of the pectoralis major muscle has a function of pushing the upper arm diagonally upward and forward, and is a part that has a strong synergistic relationship with the deltoid muscle

○ Lower pectoralis major The lower part of the pectoralis major muscle has a function of pushing the upper arm diagonally downward and forward, and has a strong synergistic relationship with the triceps brachii. 

○ Central pectoralis major muscle (inside / outside) The inside of the pectoralis major muscle acts to close the upper arm forward, and is a part that has a strong synergistic relationship with the anterior sawtooth muscle. In addition, the outside of the pectoralis major muscle acts to close the open upper arm, and is a part that has a strong synergistic relationship with the pectoralis minor muscle.

2. Decline Triceps Extension

Julian Smith, the best nutritional athlete in the US fitness team, has an "abuse" triceps workout that strengthens your muscles and brings follow-up strengthening of your arms. Smith is a person with rich experience in muscle building skills, and his crazy quarter sweep training method is popular in the world.

3. Band Push down

Many iron-families want to find a shortcut to make up for a shortcoming in their figure. However, such a shortcut does not exist, and it is the right way to train hard and work hard to overcome the plateau.


4. Close-Grip Floor press


The practice of abusing the three heads to the face with red ears every day often does not bring about the growth of the triceps. Therefore, trying to train it less frequently can be done once every 8 days without too many groups, and the results show that they are rapidly increasing.



5. Pullover


The triceps have been stimulated as auxiliary muscles when we practice the pectoral muscles and shoulders, so the infrequent but high-intensity triceps training program is more effective.


6. Laying Dumble Triceps

This triceps training program is characterized by short time and high intensity, it can give enough stimulation to the triceps. The area of ​​the triceps accounts for more than two-thirds of the arm, so you should stimulate it with the maximum intensity as you train other body parts.

The training arrangement for the triceps circumference can also be done as follows:

7. Tate Press

Understand the training program of the triceps,

The next step is

The most classic triceps training action

Lutie is much healthier than Luan

8. Underhand kickback

NO.1 supine barbell arm flexion and extension

By the way, teach you

When you want to describe a training action

Posture + dumbbell / barbell + movement

Just fine

9. Erm Overhead extension


The function of the three heads of the triceps is the extension of the elbow joint. The action completed in the picture is the extension of the elbow joint. In short, it is the process of bending our arms from bending to straightening.


10. Dip


The butterfly sleeve refers to the piece of sagging fat under the arm, which can make it difficult for women to wear short sleeves. For women, strength training can help get rid of cellulite and make the skin firmer, so triceps training is also essential for women.


11. Push up


Maybe you don't want to go to the gym, then the narrow-push push-up is your best choice.


12. Diamond Pushup


As I have just said, the strength of the arm is closely related to the strength of the triceps, so let's talk about those movements to train them well...