Top 3 Most Efficient Triceps Exercises

On the cover of fitness magazines, you always see men and women who have impressive looking arms. But they didn’t achieve those results by mainly focusing on the biceps, putting more effort into thickening and developing the triceps. If you want to build thicker triceps to have impressive looking arms, read the following lines to find out which are the top 3 most efficient triceps exercises.

3. Dips

Dips are ideal for developing the triceps due to the fact that they require you to use your entire body weight. Therefore, the triceps will have to work against a much heavier load than they would in a classic exercise. To do dips, you must hoist yourself up on parallel bars. Keep your torso perpendicular to the floor, and maintain this posture throughout the exercise. Bend your knees, cross your ankles, and lower your body slowly until your shoulder joints are below your elbows. Afterward, push back up until your elbows are nearly straight.

2. Dumbbell lying triceps extensions

The dumbbell lying triceps extension focuses solely on the triceps, and it increases blood flow to the area to give you a great pump, ensuring rapid muscle repair and growth. For this exercise, you will need a pair of dumbbells. Grab the dumbbells and lie on the ground with your face up. Hold the dumbbells with your palms facing each other, over your head. Also, keep your arms straight during this exercise. While keeping the upper arms still, bend your elbows to lower the dumbbells. Do this until your forearms are beyond parallel to the floor. Take a short pause, and lift the weights back to the starting position while strengthening your arms.

1. Foam roller press

The best exercise that you can do to strengthen your triceps is the foam roller press. For this exercise, you must lie down on a bench, and put a foam roller on your chest. If the foam roller doesn’t sit in place, secure it with a resistance band. Once the foam roller is secure, grab the barbell overhead. Hold it directly above your chest. Lower the bar until it touches the foam roller, then press it back up. This exercise cuts your range of motion in half, putting a lot more pressure on your triceps.