Would you like to blow up your arm gains and look strong even while wearing a shirt? Then check out this list of the 10 best exercises for incredible tricep muscles.
If you want to have bigger arms, the best approach would be to train your triceps, the biggest muscle in your arms. The more you target your triceps, the bigger your arms would get overall.
But there are a few exercises that might give you an edge over others when it comes to hypertrophy and building strength. That is what this list created by Max Posternak is about.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4 million subscribers.
He shared a video listing the 10 best exercises for incredible tricep muscles. Check it out!
Source: Julia Larson on Pexels10 Best Exercises for Incredible Tricep Muscles
Here are the 10 best exercises for incredible tricep muscles according to Max Posternak.
- Prone Triceps Kickbacks
- Tate Press
- Hex Press
- JM Press
- French Triceps Presses
- Overhead Triceps Extension
- Incline Skull Crusher
- Close-Grip Triceps Push-Ups (Dumbbells)
- Seated Underhand Triceps Kickbacks
- Floor Press
To understand more about these 10 best exercises for incredible tricep muscles, in case you are not sure how to perform one or more of them, click on the video below.
VIDEO – 10 Best Exercises for Incredible Tricep Muscles
Timestamps of video 10 best exercises for incredible tricep muscles
00:43 – #01 – Prone Triceps Kickbacks
01:26 – #02 – Tate Press
01:59 – #03 – Hex Press
02:49 – #04 – JM Press
03:25 – #05 – French Triceps Presses
04:11 – #06 – Overhead Triceps Extension
05:26 – #07 – Incline Skull Crushers
06:04 – #08 – Close Grip Triceps Pushups (Dumbbells)
07:03 – #09 – Seated Underhand Triceps Kickbacks
07:47 – #10 – Floor Press
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What are the triceps?
Your triceps brachii is a three-headed muscle on the posterior side of your upper arm that connects your elbow to your shoulder. It lies directly opposite to your biceps muscle.
The tricep heads are the long head, medial head, and lateral head, but only the long and lateral heads are the superficial muscles of the triceps and hence the ones you can see. However, it’s important to strengthen all of them.
Your triceps are essential for any upper body holding, pushing, or pulling movements. They also play an important role with shoulder stability and elbow extension.
Some exercises emphasise certain heads more than others and activate them to different degrees. As Set for Set explains:
- Exercises that bring your arm overhead will emphasize the long head because this position stretches it. i.e. overhead extensions
- Exercises that position your arm backward will also emphasize the long head because it involves shoulder extension. i.e. tricep kickbacks
- Exercises that use an overhand or neutral grip will emphasize the lateral head because they pronate the elbow.
- Exercises that use an underhand grip will emphasize the medial head.
Read more: The 20 Single Most Important Kettlebell Exercises
Image Sources
- Triceps Shown: Julia Larson on Pexels
- Tricep-Dips-WODs: John Fornand on Unsplash