5 Most Effective Exercises For Building Your Triceps

4. Close-grip incline bench press

The bench press remain an absolute favorite among bodybuilders since the beginnings of this subculture altogether, and the close-grip incline bench press is a highly efficient version that promotes outstanding growth of the triceps and pecs.

How to do it?

Position your hands shoulder width apart on the bar and remember to keep them close to your body all throughout the movement. Now, if you’re willing to try something that’s totally different but can translate to bigger gains, try performing this exercise on a decline bench – the declined angle will provide a heavier triceps contraction.

5. Triceps rack press

Performing triceps rack presses is another excellent way to stimulate fast-twitch muscle fibers and develop the strength of your triceps. Including this challenging exercise in your routine will add diversity and push your triceps to explode.

How to do it?

Keeping a straight posture, grip the bar and lower your body with the bar going toward your forehead, then press back up to the original position. When you get good at it, increase the intensity of the exercise by starting with the bar at knee level and then keep raising it one level up every time you reach muscular failure.

Inspired enough?

Start working on your triceps by introducing triceps building sessions twice per week with two different combinations of the above mentioned exercises.

For example:

Triceps Routine #1

1. Lying French Press – 3 sets, 12-15 reps
2. Parallel Bar Dip – 3 sets, 21 reps
3. Diamond Push-Up – 3 sets, 21 reps

Triceps Routine #2

1. Diamond Push-Up – 3 sets, 21 reps
2. Close-Grip Bench Pres – 3 sets, 8-12 reps
3. Triceps Rack Press – 3 reps, 8-15 reps

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As your proficiency increases, add a few more reps and opt for the more intense version of the exercises. It’s almost summer, so don’t waste any time to pump up your arms to the max!


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