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What Exercise Works The Triceps

For building super-sized arms, tricep exercises and tricep workouts are both essential. Triceps account for more than two-thirds of your upper-arm mass. Building thicker, developed triceps results in the construction of thicker, more robust arms. We’ve compiled a list of the best trice pups and some of the best trice pups. Click here to read our guide to the best exercises to develop super-sleeve-busting arms in no time. For more details, visit

What Exercise Works The Triceps

The bench press is a great tricep workout that will work your chest and core. Placing your hands closer together makes it so your triceps will have to work harder, which may lead to new growth and more strength.

The Best Tricep Workouts

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Cable Rope Extension

Start by adjusting the cable’s height and weight. Maintaining a neutral spine with a split-foot stance, slightly hinged forward from the hip. Keep your elbows bent and bring the rope overhead. At full arm extension, the elbows will be stretched, and the cord will be split. Return to center and repeat this motion.

Bench Dips With Rotation

Sit on a bench and place your hands next to your hips with the fingers pointed downward. With bent knees rather than straight legs, this pose is much more comfortable. Lift your hips off the bench and lower the body to where your elbows bend at 90 degrees. The arms are retracting to the starting position. Once your arms are extended, take your right hand and reach it across the midline of the body. So you can train your core, you will want to rotate from the torso. The left arm will be able to relax. Return the right hand to center, dip, and then reach the left hand across the body’s midline. This trains are both an isometric and a isometric exercise.

5 Triceps Exercises Worth Trying

Tricep push-ups This version of the move puts all of the work in the back of your arms, rather than your traditional push-up. With your hands planted directly under your shoulders, you will begin in a high plank posture. Keep your gaze toward the ground and your elbows close to your body (rather than allowing them to stretch out to 90 degrees in the way you would with a push-up). Be sure to keep your core engaged, back flat, and butt down, and after a few reps, you’re sure to be feeling it in those triceps.

Flipping is a game that puts your triceps in a new light. Start by lying on your side of the mat with your knees stacked and your bottom arm wrapped around your body. Place your upper hand flat on the mat alongside your upper arm with your wrist just above your elbow and fingertips along the top of your shoulder. To push your body, bring your stomach in and press your palm flat onto the mat. Slowly lower your body to the ground as your arm is straight. Repeat ten to ten times before flipping to the opposite direction.

Plank-to-pike This moving plank will burn those triceps (and a bonus: your core) within minutes. Hold a high plank and lift your hips up and back toward the ceiling to a pike position. While in your pike, touch one hand to your opposite foot and then return to parallel. On the other hand, repeat to ensure that both arms get the same amount of work.

Tricep kickbacks in a plank are a possibility. If you want to bring your plank to a whole new level, try your hand (literally) at some kickbacks. It will also raise your heart rate in addition to firing up your triceps, shoulders, back, and core. Grab a set of light-to-medium weights and lift your body weights under control. Hold the dumbbell and row it into your armpit, then push the weight down, squeezing your triceps as you move. Return to the starting row position, followed by 12 to 15 reps on each side.

With this change, Dumbbell lat pulls downs Swap your pushing exercises for a pushing option. With a set of light-to-medium weights, you can get to a bench or chair. As you lift the dumbbells straight up over your head, keep your palms facing forward. As you move by pulling your shoulders together, bring one arm down toward your shoulders, squeezing your lats. When your weight is similar to your shoulder, start moving, then press it back up to begin. On the other hand, repeat the process.

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