Before you start any workout regimen you should be sure you are ready to do things right… by that I mean, you need to eat healthy and enough, you need to be getting plenty of meaningful sleep and rest to allow the muscles time to grow and you need to stay properly hydrated at all times by drinking plenty of fresh water all throughout each day.
You also should use top quality PROVEN muscle building supplements to optimize your body to allow for maximum muscle growth. You can find the perfect supplements for this here.
Sometimes you’ve got to trash your triceps to stimulate new levels of growth in your arms.
Targeted triceps workouts won’t just bolster strength, they’ll give you the aesthetics you’re working toward (hello, triceps horseshoe. Add these 15 moves to see a major difference in your musculature. Then try the 15 best biceps exercises of all time.
1. Close-Grip Bench Press
Grasp the bar with your index fingers on the inside edge of the knurling (the rough part of the bar). Arch your back so there’s space between your lower back and the bench. Pull the bar off the rack and lower it to your sternum, tucking your elbows about 45° to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up. On your last set, use half the weight and perform as many reps as possible.
2. Decline Triceps Extension
Set an adjustable bench to a slight decline (around 30°), and lie on it with a dumbbell in each hand. Hold the weights over your chest, palms facing each other. Bend your elbows and lower the weights to the sides of your head. Choose a weight you can do 12 reps with on the first set, and use it for every set.
3. Band Pushdown
Attach an elastic exercise band (we like the eFs Pro light bandsOpens a New Window.) to a sturdy overhead object and grasp each side of the loop. Keeping your elbows tight against your sides, extend your arms downward. You can perform a pushdown on a cable machine instead if you prefer.
4. Close-Grip Floor Press
Lie on the floor and roll the barbell up to your chest or have a partner hand it to you. Grasp the bar at about shoulder-width, and arch your back so there’s space between your lower back and the floor. Lower the bar to your sternum, tucking your elbows about 45° to your sides. When your triceps touch the floor (not your elbows), press the bar back up.
5. Lying Triceps Extension
Press the bar over your chest, then let your upper arms drift back to about a 45° angle. Bend your elbows to lower the bar behind your head, then extend them to return to the starting position. Keep your elbows in line with your wrists throughout.
Hold the bar overhead with an overhand, shoulder-width grip, and lie back on the floor. Press the bar over your head, then reach back over your head, bending your elbows only slightly. Continue until you feel a stretch in your lats, then pull the bar back over your chest, flexing your triceps as you go. Focus your mind on your triceps, and you’ll feel them engage more throughout the exercise.
7. Lying Dumbbell Triceps Extension
From the end position of your last rep of the neutral-grip press, allow your arms to drift back until the weights are over your face. Keeping your upper arms at that angle, bend your elbows and lower the weights behind your head. Extend your elbows, keeping the same angle with your upper arms.
8. Tate Press
Lie back on a bench or surface with dumbbells in each hand, arms extended over your chest, and palms facing your feet. Point your elbows outward and bend them to lower the weights almost to your chest, so they make L shapes. Extend your elbows.
9. Underhand Kickback
Stand holding a dumbbell in each hand and drop your hips back, lowering your torso until it’s almost parallel to the floor. Turn your palms to face in front of you, and, keeping your upper arms against your sides, extend your elbows until your arms are parallel to your torso.
10. One-Erm Overhead Extension
Hold one dumbbell, and raise your arm behind your head with your elbow bent. Extend your elbow to point your arm straight overhead.
Use dip bars if available, or place your palms on a bench or chair, and extend your legs in front of you. Lower your body until your upper arms are parallel to the floor but no lower. Extend your elbows to come up.
12. Band Triceps Extension
Attach the band to a sturdy overhead object and grasp the free end (or handles) with both hands. Tuck your elbows to your sides and extend your elbows to lockout.
13. Close-Grip Pushup
Get into pushup position with your hands inside shoulder-width. Keeping your abs braced, lower your body until your chest is just above the floor, then push up. For an advanced workout, use the band for resistance by wrapping it around your back and holding an end in each hand.
14. Diamond Pushup
To perform the diamond pushup, get into pushup position with your hands close together so your index fingers and thumbs touch and form a diamond shape. Keeping your abs braced and torso in line with your hips, lower your body until your chest nearly touches the floor.
15. Suspension Trainer Triceps Extension
Lengthen the straps and stand underneath the trainer’s anchor point. Lean your weight forward and bend your elbows so you feel a stretch in your triceps. Your palms should face each other behind your head. Keeping your body straight and your abs braced, extend your elbows, rotating your palms so they face down in the extended position.
Don’t forget – You also should use top quality PROVEN muscle building supplements to optimize your body to allow for maximum muscle growth. You can find the perfect supplements for this here.