The Best 2 Exercises for Building Strong Triceps
The triceps are a crucial muscle group for overall arm strength and aesthetics. Comprising three heads—the long head, lateral head, and medial head—the triceps contribute to pushing movements and are key for stabilizing the shoulder. Targeting these muscles effectively can help improve arm size, strength, and definition. Two of the best exercises for building strong triceps are the Tricep Dips and the Close-Grip Bench Press. These exercises are great for isolating the triceps and stimulating muscle growth.
1. Tricep Dips
Tricep Dips are one of the most effective bodyweight exercises for targeting the triceps. They engage all three heads of the triceps while also activating the chest and shoulders to a lesser degree. Dips can be performed on parallel bars, a bench, or a dip station.
How to Perform Tricep Dips:
- Sit on a bench or dip station with your hands placed beside your hips, fingers facing forward.
- Slide your hips off the bench and bend your knees to 90 degrees, keeping your feet flat on the floor.
- Lower your body by bending your elbows until your upper arms are parallel to the ground, making sure to keep your torso upright.
- Push through your palms to extend your arms, lifting your body back up to the starting position.
- Focus on keeping the elbows close to your body to maximize tricep activation.
Why It Works: Tricep Dips are excellent for overall tricep development. The exercise targets the long head of the triceps, which is the largest muscle head and responsible for much of the triceps’ mass. Adding weight by using a weight belt or placing a dumbbell on your lap can increase the difficulty and help you build more strength and size over time.
2. Close-Grip Bench Press
The Close-Grip Bench Press is a variation of the traditional bench press that places more emphasis on the triceps. By narrowing your grip on the barbell, you shift some of the focus away from the chest and shoulders and place it on the triceps. This is a great compound movement that works the triceps in conjunction with the chest and shoulders, allowing for the use of heavier weights.
How to Perform the Close-Grip Bench Press:
- Lie on a bench with your feet flat on the ground and your back firmly pressed against the bench.
- Grip the barbell with your hands about shoulder-width apart (or slightly narrower), with your palms facing forward.
- Lower the barbell slowly toward your chest while keeping your elbows tucked in close to your sides.
- Press the barbell back up to the starting position, fully extending your arms but without locking your elbows.
- Keep your wrists straight and ensure the movement is controlled throughout.
Why It Works: The Close-Grip Bench Press is a great compound exercise that targets the triceps more directly than the standard bench press. By using a narrow grip, the triceps are forced to do more of the work, making this exercise ideal for building both strength and mass in the triceps. It’s also beneficial for overall upper-body strength and performance, as it works multiple muscle groups simultaneously.
Conclusion
For building strong, well-defined triceps, Tricep Dips and the Close-Grip Bench Press are two of the most effective exercises you can incorporate into your routine. Tricep Dips target all three heads of the triceps and can be performed with added weight for progressive overload. The Close-Grip Bench Press, on the other hand, is a powerful compound movement that allows you to lift heavier weights while placing greater emphasis on the triceps. Including both of these exercises in your arm workout will help you build stronger, more defined triceps.
