Best Tricep Exercise, Tricep Workout and Triceps Muscle
Tricep stretch
To prevent tricep muscle injury, one of the best and easiest things you can do is to stretch and warm up prior to adding weights to your workout. A simple triceps stretch should be performed prior to every workout.
Stand with legs about shoulder width apart.
Raise your right arm above your head, bend at the elbow so that your forearm is as close as it can be to your upper arm.
Place hand behind head and on the back of the neck.
Pull the tip of the elbow towards the head until a stretch is felt in the tricep muscle. Repeat with the other arm.
Below are some of the best tricep exercises you can perform to develop your triceps muscle.
Tricep Exercise - Triceps Push Down (Pressdown)
What you’ll want to do is find a high cable machine with a straight bar and grab that bar with an overhand grip with your hands about 10 inches apart, or roughly shoulder width.
Keep your back and head straight and tuck your elbows in close to your body.
Press down the bar as far as possible, and feel the triceps contract fully.
Release and let the bar come back up as far as possible without moving your elbows.
Make sure that you are keeping your wrists straight during the exercise.
For variety, you can change the type of bar you use, the width of your grip, use an underhand grip, or do three quarter range reps.
Triceps Exercise - Tricep extension
When you want to work out your triceps effectively, you will want to have a wide variety of exercises in your workout repertoire.
Lying triceps extension
Also known as the skull crusher, the lying triceps extension is very effective.
Holding either ez curl bar, or a straight barbell, lie on a weight bench with your feet placed firmly on the ground.
Your arms should be slightly tilted back with the weight back behind the top of your head.
Keeping your elbows steady, lower the weight down past your forehead, then press it back up to the starting position.
Stop short of vertical position to maintain tension on your triceps.
One Arm Overhead Dumbbell Triceps Extension
Sitting on a bench, take a dumbbell and hold it overhead with arm extended.
Keep your elbows steady, and close to your head, lower the dumbbell down in an arc behind the head (not the shoulder), and feel the triceps stretch.
Then press the weight back to starting position.
Once you finish your set, repeat with the other arm.
Triceps kickback
Bending over a weight bench or another level surface, place one hand on the surface and hold a dumbbell in the other hand.
Raise your elbow up to shoulder height, close to your side, and let the dumbbell hang straight down.
Keep your elbow steady, press the weight back until your forearm is about parallel to the floor, feel the tricep muscle contract, then lower the weight back down to starting position.
Triceps dip
Hold yourself at arm's length on the parallel dip bar
Lower yourself slowly
At the bottom of the rep, press back up to the starting position
When doing the bar dips, the more forward you lean, the more chest muscle gets involved in the movement - so try crossing your feet behind your glutes to shift your center of gravity
Dips Behind Back
Place your hands on a bench behind your back, and place your heels on another bench.
Lower your body as far as you can toward the floor, then push back up and feel the contraction of your triceps.
If extra weight is needed, have a training partner place weight plates on your lap.
