1. Close-Grip Bench Press
Not only does this tricep exercise work on the targeted area, but it will also improve upon your chest and core. To execute, perform the following steps:
- Grab a barbell with an overhand grip, keeping your index fingers on the inside edge of the knurling (i.e. the rough and textural part of the bar)
- Slightly arch your back to create minor space between your lower back and the bench.
- Life the bar off the rack and hold it above your sternum, keeping your arms completely straight and your elbows tucked at 45-degree angles on either side.
- Lower the bar until it lightly touches your body, pause, and then drive through at your feet as you press the bar upward.
- For the last set, consider reducing the weight and then increasing the number of reps, pushing yourself to failure.
2. Cable Rope Tricep Pushdown
If you’re targeting the triceps, don’t overdo it on the weights when performing this exercise. Here’s how:
- Attach a rope to the cable station’s high pulley.
- Grab the handle with an overhand grip, keeping your arms bent and your hands shoulder-width apart.
- Tuck your upper arms toward your sides.
- Keeping your upper arms fixed in place, push the bar down until your elbows are locked.
- Return to the starting position and repeat.
3. Lying Triceps Extension
This exercise is sometimes known as the skullcrusher and that alone should tell you it’s not for beginners. And while there’s more than one way to perform it (over-the-head vs behind-the-head, for instance), elbow extension remains constant.
After you’ve mastered other tricep workouts and exercises, bring this one into the fold. When you’ve become a true master of your upper domain, perform this tricep exercise and a dumbbell chest press as a superset.
Here’s one variant:
- Grabbing the inner grip, press an EZ bar over your chest in the overhand grip position.
- Extend your arms straight up.
- Keeping your elbows tucked in and your arms perpendicular to the floor, gradually lower the bar until it’s just above your forehead by about an inch.
- Slowly bring your arms back to the starting position without locking your elbows.
4. Bench Dip
Unlike the tricep dip, this basic workout doesn’t require copious amounts of muscle or experience. Grab a standard workout bench and perform the following steps:
- Stand up and face away from the bench, grabbing it with both hands at shoulder-width.
- Keeping your legs straight and extended in front of you, slowly lower your body until your arms and forearms are at 90-degree angles.
- Push through at the triceps as you lift back to the starting position.
5. Standard Push-Up
An oldie but goodie, the classic push-up builds strength in your core, chest, and triceps. To crank up that intensity dial, consider bringing in a weight vest. Pardon us while we tell you how to perform an exercise you know all too well:
- Keeping your hands beneath your shoulders, your core locked, and your body in a straight line, prop yourself above the floor on your hands and toes.
- Lower your body until your chest is just above the ground.
- Thrust upward.
6. Standing Overhead Cable Triceps Extension + Straight Arm Cable Pull-Down
In case the title’s not a dead giveaway, you’ll need a cable machine for this tricep exercise, which forms a superset. Let’s get into it:
- Attach a rope to the high pulley of the cable station.
- Grab the handle and face away from the machine, keeping your hands even with your shoulders.
- Fully extend your arm forward in front of your head.
- Return to the starting position.
- Repeat for 10-12 reps.
- Move directly into a straight arm cable pull-down, which involves grabbing the handle from the top pulley, palms facing one another.
- Bend 30 degrees forward at the waist, keeping your arms fully extended.
- Pull the bar down until your hands are even with your thighs.
- Return to the starting position and repeat