The triceps muscle is a group of three muscles located at the back of the upper arm. They are responsible for extending the elbow and are important for many everyday activities such as pushing, pulling, and lifting. Triceps exercises are often incorporated into workouts to help build overall arm strength and size.
While there are many exercises that target the triceps, not all exercises are created equal. Some exercises are more effective at targeting the triceps than others. In this blog, we will discuss the most effective science-based workout to grow your triceps.
1. Close-Grip Bench Press
The close-grip bench press is one of the most effective exercises for building the triceps. This exercise involves gripping the bar with your hands placed closer than shoulder-width apart. This technique allows the triceps to take on more of the workload, leading to greater muscle activation and growth.
To perform this exercise, lie on a flat bench with your feet firmly planted on the ground. Grip the bar with your hands shoulder-width apart or slightly narrower. Lower the bar slowly towards your chest while maintaining control, and then push the bar back up to the starting position. Aim for 3-4 sets of 8-12 reps.
Research has shown that close-grip bench presses are more effective than regular bench presses at targeting the triceps muscle. A study published in the Journal of Strength and Conditioning Research found that the close-grip bench press resulted in higher triceps activation than the regular bench press.
2.Dips
Dips are a great exercise that targets the triceps and the chest muscles. This exercise can be done using parallel bars or with the help of a bench or chair.
To perform dips using parallel bars, grasp the bars with your palms facing down and your arms fully extended. Lower your body slowly until your arms are bent at a 90-degree angle, and then push back up until your arms are fully extended again. Aim for 3-4 sets of 8-12 reps.
Research has shown that dips are an effective exercise for building the triceps muscle. A study published in the Journal of Strength and Conditioning Research found that dips produced higher triceps activation than other exercises such as the bench press and the push-up.
3. Skull Crushers
Skull crushers, also known as lying triceps extensions, are another effective exercise for building the triceps muscle. This exercise involves lying on a bench with your feet firmly planted on the ground and holding a barbell or dumbbells with your palms facing up. Lower the weight towards your forehead while keeping your elbows stationary, and then push the weight back up to the starting position. Aim for 3-4 sets of 8-12 reps.
Research has shown that skull crushers are highly effective at targeting the long head of the triceps muscle, which is the largest of the three triceps muscles. A study published in the Journal of Strength and Conditioning Research found that skull crushers produced higher triceps activation than other exercises such as cable pushdowns and overhead triceps extensions.
4. Cable Pushdowns
Cable pushdowns are a great exercise for isolating the triceps muscle. This exercise involves attaching a straight bar to a cable machine and holding the bar with your palms facing down. Push the bar down until your arms are fully extended, and then slowly return to the starting position. Aim for 3-4 sets of 8-12 reps.
Research has shown that cable pushdowns are highly effective at activating the lateral head of the triceps muscle. A study published in the Journal of Strength and Conditioning Research found that cable pushdowns produced higher triceps activation than other exercises such as the bench press and dips.
5. Overhead Triceps Extensions
Overhead triceps extensions are another effective exercise for building the triceps. To perform this exercise, stand or sit with your feet shoulder-width apart. Hold a dumbbell or weight plate with both hands, and lift it overhead. Lower the weight behind your head, bending your elbows, and then press the weight back up, extending your arms fully. Aim for 3-4 sets of 8-12 reps.
Research has shown that overhead triceps extensions are highly effective