When it comes to training the upper arms, many people think of the biceps first. But the triceps make up the largest part of the arm mass and are crucial for strong and defined arms. A well-trained triceps supports the strength and aesthetics of your arms and is also important for many upper body exercises such as bench presses or shoulder presses. In this article, I will introduce you to the most effective triceps exercises to strengthen your arms and build muscle in a targeted manner.
Why the triceps are important
The triceps, or "musculus triceps brachii", consists of three muscle heads: the long, the medial and the lateral head. It is responsible for the extension movement of the arm at the elbow joint and works closely with the shoulders and the pectoral muscle. A strong triceps plays an important role in pressing movements such as those found in bench presses, push-ups or dips. It also contributes to the shape and definition of the arms.
The best triceps exercises
tricep dips
Tricep dips are a popular bodyweight exercise for training the triceps. They can be easily performed on a chair, bench, or between two parallel bars.
Here's how:
• Sit on a bench and place your hands next to your hips.
• Stretch your legs out so that your heels touch the floor.
• Lift your buttocks off the bench and slowly lower your body by bending your elbows.
• Push yourself back up until your arms are almost straight (do not fully extend).
Tip: Keep your upper body upright and your elbows close to your body to place targeted strain on your triceps.
overhead triceps extensions on the cable tower
The overhead tricep extension on the cable tower is a good exercise to train the long head of the triceps. You will need a cable tower with a rope attachment.
Here's how:
• Stand in front of the cable tower and grab the rope with both hands.
• Turn away from the cable tower and bring the rope behind your head so that your elbows point upwards and your upper arm remains fixed.
• Now slowly stretch your arms upwards.
• Bend your elbows in a controlled manner and return the rope to the starting position.
Tip: Keep your elbows close to your head throughout the movement to optimally isolate your triceps.
close-grip bench press
The close grip bench press is a popular exercise for training the triceps and activating the chest and shoulder muscles. In contrast to the classic bench press, the barbell is held with a close grip, which shifts the load to the triceps.
Here's how:
• Lie on a flat bench and grip the barbell shoulder-width apart.
• Lower the dumbbell towards your chest in a controlled manner, keeping your elbows close to your body.
• Press the dumbbell up until your arms are almost fully extended.
Tip: Make sure to keep your lower back on the bench and avoid moving your elbows too far outwards.
overhead tricep press (French press)
The overhead tricep press is a classic exercise for the triceps. You can perform this exercise with a barbell, dumbbells or an EZ bar.
Here's how:
• Sit on a bench with a backrest or stand upright.
• Hold a dumbbell or EZ bar above your head with both hands.
• Slowly bend your elbows and lower the dumbbell behind your head.
• Stretch your arms back up until they are almost fully extended.
Tip: Keep your elbows close to your head throughout the movement to put strain on your triceps.
triceps rope pull on the cable pull
The triceps cable pull isolates the muscle and allows for training with constant resistance. This exercise is ideal for targeting the triceps.
Here's how:
• Attach a rope to the top cable pulley and grab it with both hands.
• Stand upright and pull the rope down until your arms are almost straight.
• At the end of the movement, maintain tension and slowly let the rope return until your forearms are at a right angle.
Tip: Keep your elbows close to your body throughout the exercise and avoid using momentum.
close-grip push-ups (diamond push-ups)
Close grip push-ups are an advanced variation of the classic push-up that focuses on the triceps. This exercise can be performed without any equipment.
Here's how:
• Get into the push-up position and bring your hands close together so that your thumbs and index fingers touch (they form a “diamond”).
• Slowly lower your body until your chest almost touches the floor.
• Push yourself back up until your arms are almost straight.
Tip: Keep your body in a straight line and avoid turning your elbows too far outwards.
Skull Crushers
Skull Crushers, also known as barbell French presses, are a classic isolation exercise for the triceps.
Here's how:
• Lie on a flat bench and hold an EZ bar above your chest.
• Bend your elbows and slowly lower the bar towards your forehead.
• Stretch your arms back up until they are almost fully extended.
Tip: Perform the movement in a controlled manner and make sure that your elbows remain fixed throughout the exercise.
Tips for effective triceps training
• Correct technique : Make sure to keep your elbows close to your body and avoid swinging movements.
• Training frequency : Train your triceps 2-3 times per week for optimal results and allow for adequate recovery.
• Variation : Incorporate different exercises to train all three muscle heads of the triceps evenly.
• Resistance Increasing : Gradually increase the training weight or repetitions to make progress.
Strong arms through targeted triceps training
A well-trained triceps is not only visually appealing, but also functionally important for many upper body exercises. The exercises mentioned above are ideal for effective training of the triceps in order to build muscle in the long term. Whether in the gym or at home - with these exercises you can train your triceps in a targeted manner and achieve noticeable progress.
Bonus tip: A balanced diet with protein is part of a healthy training plan and supports muscle recovery.
