Health&Fitness

7 Best Triceps Exercises For Bigger and Stronger Arms

Standing Dumbbell Overhead Triceps Extension :-

Raise a pair of dumbbells over your head, holding them together with your palms facing each other. Hinge your elbows so and lower the weights behind your head, keeping your shoulders stable. Pull your triceps to lift the dumbbells back up to the starting position. If your shoulders dip while you’re performing the movement, grab a pair of lesser weight.

Close Hands Push-up :-

Standard push is great for your chest and arms but moving the hand position in closer puts the attention squarely on the triceps.

Lower yourself down into a standard plank or pushup position. Bring your hands close to each other at chest level, with your thumbs touching one another. Your spine should be straight, and your core and glutes should be squeezed tight.Lower yourself down to the floor, bending your elbows at a 45-degree angle.

Make sure your elbows don’t flare out to the sides; keep them locked in place. Pause, maintaining the squeeze in your core and glutes, then push back up to the original position by straightening your arms.

Seated Overhead Triceps Extension :-


Seated Overhead Triceps Extension

There are three parts to the muscle: the lateral head, the medial head, and the long head. The last part might not always get the attention it deserves—unless you’re regularly doing exercises like this one, with your arms over your head to isolate the long head.

Sit on a bench and grab one dumbbell. Form a diamond shape with both hands to grip the top end of the weight. Raise the dumbbell over your head, keeping your elbows up and your core tight.

Lying Dumbbell Triceps Extensions :-


Lying Dumbbell Triceps Extensions 

Lying Dumbbell Triceps nails your triceps, and doing high reps of it results in a serious rush of blood to the muscle and gives you a great pump, says David Jack, MH Fitness Advisor.

Grab a pair of dumbbells and lie faceup on the ground. Hold the dumbbells over your head with straight arms, your palms facing each other.

Don’t move your upper arms, bend your elbows to lower the dumbbells until your forearms are beyond parallel to the floor. Pause, then lift the weights back to the starting position by straightening your arms.

Foam Roller Press :-

Lowering the bar to the top of the foam roller cuts your range of motion in half. Pressing from midpoint of the lift emphasizes the “lockout,” or the ending push of the bench press.


Foam Roller Press

Lie down on a bench and place a foam roller length-wise on your chest. Secure it with a resistance band Grab the barbell overhead and hold it directly above your chest. Lower the bar to touch the foam roller and then press it back up.

It also allows you to train hard for the bench press, with minimal strain on your shoulders.

Rising (Dips):-

Hoist yourself up on parallel bars with your torso perpendicular to the floor; you’ll maintain this posture throughout the exercise.

Rising (Dips)

Bend your knees and cross your ankles. Slowly lower your body until your shoulder joints are below your elbows.

Push back up until your elbows are nearly straight but don’t locked. If you have shoulder problem or injury don’t do  this move.

Close-Grip Bench Press :-

Bench press is a awsome exercise to work your chest and core.

Close Group Bench Press

“Placing your hands closer together makes it so your triceps have to work harder,” says Craig Ballantyne

Grasp a barbell with an overhand grip that’s shoulder-width apart, and hold it above your sternum with arms completely straight. Lower the bar straight down, pause, and then press the bar back up to the starting position.

Categories: Health&Fitness

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.