What are the best exercises for triceps: We have 5 tips for you

Massive hands are certainly a dream of many athletes visiting the gym. In the previous article, we imagined the biceps , which is definitely more popular, but most of the hand is made up of the triceps, so it is appropriate to exercise it regularly as well. So let’s imagine the best exercises to create a “horseshoe” that the rest of the gym will quietly envy.


Pulley pulls are one of the  most effective possible options for exercising triceps . Although some athletes do not like pulleys, in connection with triceps, they represent the alpha and omega of every workout. Unlike bench presses or push-ups on parallel bars, they are not very complex and you can warm your joints and muscles well at the beginning of training , at the end of training you can flood your triceps with lactate during a single superseries and pump it up to bursting. In addition, of course, there are a million different variants and a million different extensions that make training special. It’s important to realize that pulling down the pulley won’t help you get a big triceps on its own, so building the whole workout on it is nonsense. But it is ideal for moving and pumping.

If you are not sure whether you are doing the exercise correctly, watch our video. The video focuses on the triceps and you will find an explained technique for the most basic exercises.


Benchpress with a narrow grip is a very complex exercise that loads basically the entire upper half of the body. The triceps are of course primarily involved, but the deltoid muscles, the large pectoral muscle and the serrated muscle must also do a relatively significant job. The technique is exactly the same as the classic benchpress, but as the name implies, it is necessary to choose a narrower grip. If you are a beginner, I recommend trying the exercise several times for proper stabilization with a smaller axis. When you place your hands close to each other on a classic bench press axis, it is extremely clear which of the hands is force-dominant, so the bar can tilt uncomfortably, which is logically undesirable.I do not even recommend inexperienced athletes to use a grip without a thumb, because you risk the axle falling out of your hands and thus unpleasant injuries in the form of broken ribs. With the right technique, however, you will load the triceps completely unrivaled and you will see that you can really benefit significantly from this exercise.


If you look at the composition of the training of elite benchers, in the vast majority of cases, as an additional exercise, he performs push-ups on parallel bars with a load. This exercise will very effectively load not only the large pectoral muscle, but also the deltoid muscle and the triceps , which is the reason for mentioning the handlebars in today’s article. In case you want to effectively exercise the triceps, it is necessary to modify the exercise by bringing the elbows closer to the body and greater straightening of the torso., which shifts the center of gravity slightly backwards and primarily loads the triceps instead of the breasts. However, it is important to keep in mind that the handles on the parallel bars are relatively demanding on the mobility of the shoulder rotators, and therefore their application to training should be carefully considered. If you have ever had health problems with your shoulders or elbows, I would definitely recommend more isolated exercises that do not put so much strain on your joints.


French pressures are a great exercise for loading all three triceps heads . It is performed on a bench while lying down, you can use either one-handed dumbbells or large axes and possibly EZ axes. Hands bending the body at an angle of about 90 ° will bend at the elbows and the barbell (or one-arm) will be directed in a controlled direction towards the head to achieve maximum contraction. The basic and important rule is that your elbows must be in a parallel position at all times and must not deviate in or out. Doing so would overload the elbows and reduce the load on the triceps. The advantage of this exercise is the relative isolation of the triceps, you do not load any other muscles secondarily, they work only for stabilization.


I would also like to highlight an exercise known as the Barbell rolling triceps extensions, which I have probably never seen anyone practice in our region. Its magic lies in combining the two exercises already mentioned in today’s article into one. You take an ordinary ax in your hand and lie down on a bench. The first part of the movement is equal to classic French pressures. You move as you move the axis down. Then comes the part after which the whole exercise is named, that is, “axis scrolling,” which you do roughly from where you left off the movement of the French pressures to your nipples. From this lower part of the chest, it is time for the last phase of the exercise, which de facto imitates the benchpress for a close and associated powerful exhalation. An incredible amount of time spent under tension will cause extremepumping muscle and accumulating lactate at such a level that you will remember this exercise in a few days.


How should bodybuilders and these powerlifters apply these exercises to their training:


If you are primarily concerned with muscle growth, it can be assumed that you have already left a larger part before the triceps exercise (most often it is the breasts). Personally, I would warm up the triceps on a pulley during one or two series, choose a lighter weight and more repetitions, and pump the whole muscle properly. Then I would recommend a benchpress with a narrow grip and handles on the parallel bars. I would end the whole training with a pulley again, while it is possible to perform a super series consisting of several exercises.


If your goal is the greatest possible strength, the biceps do not have an aesthetic function, but it is necessary to deliver maximum performance on a bench press . Mostly, my training looks like I perform a competitive benchpress after thorough stretching and activation. As an auxiliary exercise, I will choose a bench press with a narrow grip and handles on the parallel bars, for which I usually add a few kilograms of load in the form of a chain. If I am strong, at the end of the training I perform Barbell rolling triceps extensions, which suit me mainly because I can work with a higher weight than with classic French pressures.