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Muscle Exercises > Triceps Exercises

Training Arms: Triceps Exercises

Triceps ExercisesTriceps Exercises section is entirely devoted to exercises for triceps muscles. There are many exercises to train the triceps, but all they have a particular feature that must not be neglected: the position of the palm of the hand. Many people are unaware that palm position is very important when you want to exercise the arm muscles. Particularly in exercises for triceps, the hand position directs the workload onto a specific area of the triceps muscle. Here are the main positions used for effective triceps training exercises:

1) Performing triceps exercise with cables (e.g. Lat Machine) with the hands in the supine position (thumbs outwards). In that case the outer triceps muscle (lateral head muscle) is the most stressed.

2) Performing dumbbells exercise for triceps (e.g. French Press with one dumbbell) with the hands in the neutral position (hammer grip). In that case both the inside and outside triceps muscles (lateral head and medial head muscles) are training.

3) Barbell exercises for triceps (e.g. French Press with barbell) with the hands in the prone position (thumbs towards body). Here the internal triceps muscle (medial head muscle) is the most stressed.

For the reasons above, we suggest you include exercises of various kinds into your triceps workout.

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Dips with 2 benches
Suspend the body between two benches by placing the hands on the edge of one bench and the feet on the edge of the other bench: Inhale, then dip by bending the elbows and rise by extending the forearms. Exhale at the end of movement. Warning:  1. Never fully extend your elbows. This helps to...
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Dumbbell Triceps Extension Exercise
Stand up with your torso straight and legs slightly bent. Lift your arms vertically and turn your elbows forward. Bend your elbows slightly, so that the dumbbells are a bit behind the axis of the torso and of the arms. Descend backwards with the dumbbells, being careful that your elbows do not move ...
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Browse triceps exercises: 1 - 2

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Hip extensions bent knee
This variant with the knee bent is recommended for beginners because the work performed by the glute...
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