The Best Triceps Exercises

Last Updated on January 7, 2021

TRICEPS ANATOMY & FUNCTION

The triceps has three muscle heads. They are:

1. The lateral head – This is the head responsible for the horseshoe shape of the triceps.
2. The medial head.
3. The long head – the largest of all three.

TRICEPS ANATOMY

Most gym goers would have a fair idea of the main function of the triceps which is to extend the elbow, or straighten the arm. This is what is occurring when you perform a set of pushdowns. The second lesser know function is adduction. That is bringing the arm down towards the body. Only the long head is responsible for this function and it is shared with the lats.

The Best Triceps Exercises.

One can think of an almost endless supply of top exercises for the triceps. Between the basic movements and minor variations on each, you could almost go a year without using the same triceps exercise twice. However, some exercises are simply better than others.

Overall Triceps Mass

1- Skull crucher (incline)

3 Sets x 10-15 Reps

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2- Two-arm or one-arm dumbbell overhead extension

3 Sets x 10-15 Reps

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3- Rope cable pressdown

3 Sets x 10-15 Reps

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Inner (Long Head) Focus

1- Straight bar pressdowns

3 Sets x 10-15 Reps

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2- Close-grip bench press

3 sets x 8-12 reps

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3- Lying French press (straight bar)

3 sets x 10-15 reps

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4- Outer (Lateral Head) Focus Rope cable pressdowns

3 sets x 10-15 reps

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5- Parallel dips

3 sets x 8-12 reps

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6- V-bar pressdown

3 sets x 10-15 reps

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Multi-Joint Only (Elbow Friendly)

1- Decline close-grip bench press

 

3 sets x 8-12 reps

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2- Parallel dips

3 sets x 8-12 reps

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3- Bench dips

3 sets x 10-20 reps (if using weight, use stripping method)

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Cable Only

1- V-bar pressdown

3 sets x 10-15 reps

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2- Overhead rope extension

3 sets x 10-15 reps

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3- Reverse cable pressdown

3 sets x 10-15 reps

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Strength and Power

1- Flat or decline close-grip bench press

5 sets x 4-8 reps