Every serious weightlifter knows the importance of including tricep exercises if they want a strong set of arms. However, most casual lifters underestimate tricep work and believe that biceps are the best way to get stronger arms. Unfortunately, that concept is only half of the truth. When you work your biceps you can gain mass in your forearms and the top part of your arms however if your triceps are underdeveloped your flex will be lopsided. If you want to build monster arms you need to add a tricep exercise or two in your fitness routine. Here are a few of our favorite tricep lifts that you can add to your next workout.
Top 4 Tricep Exercises for Stronger Arms
Dips are one of the top exercises for triceps which work great at the beginning of your routine to get your muscles warmed up. Also, you can do them at the end of your workout along with pull-ups and ab exercises. The great thing about dips is you can do them at the gym with a dips bar, on a weight bench, or really any steady surface like a railing or furniture. Just stand with your back to the dips bar or couch, and slowly lower yourself down to the floor. Finally, place your elbows at a 90-degree angle then push back up to the starting position. Do tricep dips as 2-3 sets with 20 repetitions.
The tricep extension exercise is done with the help of a cable weight machine that is available in most gyms. You can perform it using the Tricep cable machine, with a rope attachment, a straight bar or V-bar. To start, you will be in the standing position with your arms bent at your sides just below chest height. Lift the bar up and down for 4 sets of 12 repetitions. If you don’t have a cable weight machine you can also use TRX straps or a resistance band.
Skull crushers tricep exercises
The skull crusher is the king of all tricep exercises. You need to take a specific level of caution and make sure you have the correct weight, technique, and possibly a partner to avoid injury. Start the exercise by holding an EZ bar with a firm grip. Now, lift the bar up in a straight position and your arms should be perpendicular to the floor when you lie on a bench. Keep your upper arms stable and lower the bar to your forehead in a slow controlled lift. Then you can make a pause with the bar when it is above your forehead. You can stay in this position for a few seconds and can lift the bar back to the original position. Perform this lift for 4 sets of 12 repetitions.
Close Grip Bench Press
The Close Grip Bench Press is another type of tricep exercises that can train your other body parts also. Lie on a bench and start the exercise by holding the barbell in your hands together. Lift the barbell bar above with your arms straight and stay for few seconds before bringing the bar down. Then return to the original position for 4 sets of 12 repetitions