5 Best Exercises for Jacked Triceps
2025-03-02
This workout is designed to effectively target and enhance the strength and definition of your triceps. By incorporating a range of dynamic movements, you will engage the triceps from different angles, promoting muscle growth and endurance. Whether you're looking to build muscle mass or tone your arms, this routine offers a comprehensive approach to achieving well-defined triceps through a variety of exercises that utilize both free weights and bodyweight movements.
Close-Grip Bench Press
From Marcus Filly
The Close-Grip Bench Press is a variation of the traditional bench press, focusing on triceps development by reducing the width between hands. This movement increases tricep activation while also engaging the chest and shoulders to stabilize the lift. Perform this exercise by lying on a bench, gripping the barbell with a narrow grip, and pressing the bar up and down toward your chest. Maintain control throughout the movement to ensure maximum engagement of the triceps. It's a staple exercise for building strength and size in the upper arms.
Overhead Triceps Extension
From Renaissance Periodization
The Overhead Triceps Extension is a powerful isolation exercise that targets the triceps, emphasizing the long head of the muscle. To perform this exercise, stand or sit with your feet shoulder-width apart, holding a dumbbell or barbell overhead with both hands. Lower the weight behind your head by bending your elbows, then extend your arms back to the starting position. This movement enhances both the size and strength of the triceps while also improving shoulder stability.
Dips (Parallel Bars)
From nutritioneering
Dips on parallel bars target the triceps, shoulders, and chest, providing a compound movement that enhances upper body strength. Begin by gripping the bars with arms straight and feet off the ground. Lower your body by bending your elbows while keeping them close to your torso until your upper arms are parallel to the ground. Push through your palms to return to the starting position. Focus on controlled movement for maximum effectiveness.
Triceps Pushdown (Cable Machine)
From Renaissance Periodization
The Triceps Pushdown (Cable Machine) is an isolation exercise that targets the triceps using a cable machine. By pushing the handle attachment downward, you engage all three heads of the tricep muscle, promoting symmetry and strength. Ensure to keep your elbows close to your body and extend fully for maximum contraction. This exercise is excellent for building tricep size and definition. Adjust the weight according to your strength and focus on maintaining good form throughout each repetition.
Diamond Push-Ups
From Marcus Filly
Diamond Push-Ups are a variation of the traditional push-up that emphasize building tricep strength. By placing your hands close together in a diamond shape under your chest, you engage the triceps more intensely. This exercise also works the chest, shoulders, and core. Great for enhancing upper body strength and definition.