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Triceps Anatomy, Best Exercises, And Tips For A Super Strong Arms



Triceps anatomy and best exercises for bigger arms

Many people believe that you must only concentrate on your biceps to develop enormous arms, but this is untrue. Did you know that around 66% of your arms are made up of your triceps?

The triceps are frequently neglected, like all the muscles on the back of the body. The majority of lifters want to develop enormous muscles, whether it’s for competitive bodybuilding or just to impress people of the opposite sex, and this poses a significant difficulty for them. You see, the biceps and triceps are self-explanatory when it comes to arm exercises.

In contrast to the prefix tri-, which denotes three, bi- means two, as in two muscle heads. The triceps must command at least as much respect as the biceps if not more, as you can see in that example. It is far simpler to achieve 20-inch arms if you work all 5 heads, not just 2!

How To Build Bigger Arms: Tips That Will Help You Get Results

Triceps Anatomy

The triceps have three muscular heads, as I already indicated. They are:


1. The lateral head, which gives the triceps their characteristic horseshoe shape

2.The medial head.
3.The largest of the three is the long head.

The majority of exercise enthusiasts would be quite familiar with the triceps’ primary purpose, which is to extend the elbow or straighten the arm. When you execute a set of pushdowns, this is what happens. Adduction is the second function that is less well-known. That causes the arm to lower toward the body. This function, which is shared with the lats, is only carried out by the long head.

Exercises To Build Enviable Triceps

There are a virtually limitless number of effective triceps exercises. You might perform triceps exercises that differ slightly from one another virtually every day for a year thanks to the basic actions and their modest variations. But certain workouts are just plain superior to others. Here are the top 5 workouts for building your weapons.

1. Push-Downs

The most popular triceps exercise in the world is the push-down. This exercise is performed by almost all gym patrons. Till lockout, extend your arms straight down while holding onto a rope, bar, or handle. It’s easy to use and efficient. There are a virtually endless number of permutations for this exercise. The list continues on and on with different bars, hand placements, one hand, etc.


2. Overhead Extension

The one and only true stretch position exercise for the triceps is overhead extensions. You can carry out this motion with one arm or two arms at once. Dumbbells should be placed in the finish position for a dumbbell press to begin the one-arm variant (i.e. arm straight up in the air). then drop the weight behind your head while maintaining arm stability (so it remains vertical). Reverse the motion to lockout once you have a strong triceps stretch.

3. Dips

Dips are easy to accomplish and don’t need a lot of equipment. All you need are two flat benches or a dipping bar. Set up on the dipping bar or between two benches, squat down until your arms are at a 90-degree angle, and then drive back to lockout.

Put it in your lap or use a belt to add weight. During dips, it’s crucial to maintain as much upright posture as you can. Leaning forward puts extra pressure on the chest muscles and detracts from the triceps.

8 Biceps Curl Variations And Techniques For Building Stronger And Bigger Arms

4. Close Grip Bench Press

This exercise involves performing a bench press, only with your hands held closer together such that your index fingers are just outside the bar’s flat surface. Just the top 1/3 of the lockout can be used to strike the tris, which will change the movement.


5. Skull Crushers, Lying Triceps Extension, Or French Presses.

Skull crushers, lying triceps extensions, or French presses
In weightlifting, no movement has as many names as this. Whatever you want to name it, the triceps benefit greatly from it. Simply stretch out your arms to the sky while lying flat on a bench. Now, descend a barbell or dumbbell towards your head with your upper arm still parallel to the floor (hence the skull crusher). Extend your arms back to the beginning position once you have reached your head.

Which Triceps Exercises Do You Personally Enjoy? Why?

Depending on how my program is set up, my favourite triceps workouts will change. Dips and close grip benches, for instance, are my favourites when I train my arms on their day. THESE EXERCISES are UNBELIEVABLY THE BEST. They are by far the best triceps mass builders.

There is nothing like the sensation of performing a set of dips while wearing the bench press weight used by the ordinary Joe around your waist. Close-grip benches or lockouts are also fantastic because you can add weight and see the growth of your tris on all three of its heads at the same time.

Pushdowns also have the amazing feature of being able to introduce different kinds of things. Pushdowns may be performed safely while utilizing five of the six intensity approaches I previously covered; you can alter them by adjusting the bar or your hand placement. You can use ropes, V-bars, straight bars, etc.

The supinated (palm up or reverse) grip on a straight bar, which more directly impacts the lateral head, is my personal preference. In contrast to using a conventional grip, I always get a much more isolated pump this way. However, I also have to use a lighter load, which is a catch-22 situation.



The secret to working out the triceps for optimal size and strength is understanding their architecture. It resembles the upper, lower, inner, and outer pectorals. If someone only works the lower area of their pectorals, the upper portion will appear flat and the entire pectoral will appear out of proportion.

It’s still bad to leave any section of the triceps underdeveloped, even if it won’t be as noticeable if one of the triceps heads is underdeveloped rather than your upper pectorals or upper abs. The lateral, medial, and long heads make up the majority of the triceps.

Different workouts will target various areas, or perhaps all three heads. To build the triceps, it’s crucial to understand which exercises target which head. You should be aware that when I state an exercise only targets two of the three heads, it doesn’t mean the other head doesn’t receive any work; rather, it simply receives less effort overall.

What Are Some Time-Tested Methods For Shocking The Triceps?

There are various tried-and-true methods for developing the triceps. There are other variations for these exercises, but if you actually look at them, they are all essentially the same exercise done in a different posture, using a different piece of equipment, or even just with a different type of grip.

In other words, if I were to list every technique, the list would never stop. For this reason, I’ve broken everything down into a few fundamental principles that lead to subsequent activities. Even though the variations of the workouts may appear completely different, they all essentially work the triceps in the same way.


Concentrating on the triceps during complex movements is another little oversight. Not mental focus on what you’re doing, but attempting to use the triceps muscle as much as possible during a workout So, since this is a triceps-training exercise, attempt to get your triceps to do as much of the effort as you can, and less of your pectorals.

I’d like to say something now. Let’s assume that you can complete a bench press with 200 pounds x 12 repetitions and that you don’t really focus on developing your triceps during the activity. You would probably feel the same degree of fatigue with the same number of reps if you lost 20 or even 30 pounds and were able to focus really well on your triceps. I’ve witnessed it before. Someone I know benches less for his workouts than I do, yet he’s still bigger and stronger than I am simply because he can focus on his specific body areas so effectively.

1. Close Grip & Close Reverse Grip (Palms Facing Away) Bench Press.

Bench pressing with a close grip and close reverse grip is one of the top three exercises for the triceps and a great way to fatigue them. You must be careful not to choose a grip with your hands too near when performing a close-grip bench press.

In that case, lowering the bar will place your hands in a difficult posture, which your body will attempt to deal by bending the wrists outward. As a result, your wrists are put under a lot of strain, and you run the risk of experiencing forearm issues. In other words, you want to select a close grip so that your wrists are not excessively twisted outward and placed in an inconvenient posture.

My hands are always exactly in line with my shoulders when I’m holding the bar, which is one rule of thumb I follow. An EZ bar can also be used; the diagonal grip will let you to grasp it very tightly without placing strain on your wrists. Keep in mind that you can perform nearly any version of the bench press to hit the triceps.

Exercises like bench pressing target two of the triceps’ three heads. It is crucial to choose an additional exercise that addresses all or some of the heads in addition to this one.


2. Free weight extensions and skull crushers, as well as their numerous variations

Skull crushers are performed by holding dumbbells or a barbell with your arms straight up, lowering your forearms, and then raising the bar back up. One of the top three workouts to develop your triceps is this one once more.

Because of how much easier it is to hold and lower the EZ bar thanks to the grip, many people choose to use it. Using a large barbell is also cumbersome. For this exercise, make sure your arms don’t move about because if they do, you won’t be focusing as much on your triceps.

Source: beachbodyondemand

Another version falls somewhat within the heading of “skull crushers.” There are other names for it that I’ve heard, but I’ll go with the term “sitting triceps press” from You now raise one dumbbell up such that it is directly above your head while holding it in place with two arms (don’t drop it or you’re done).

It can be carried out while standing, seated, or even while lying down on a bench. Dumbbells, EZ bars, and barbells are all appropriate for it.

A variation of this exercise will guarantee that your triceps develop properly since it hits all three heads of the triceps, which is another reason why these workouts are so effective.

3. Triceps Dips

This is much the same as a dip, with the exception that you should lower yourself until your torso is absolutely or almost exactly perpendicular to the floor in order to focus on the lower pectorals. You should hardly feel any stress during this triceps variation in your pectorals and almost all of it in your arms.


Stretching is one thing you should do with this. You risk harming yourself if your muscles are rigid before the exercise. Weights are another option for increasing resistance.

This is another another fantastic exercise because it targets all three triceps. This exercise is underutilized for the triceps, which is unfortunate because I rarely see people performing it.

4. Triceps Backflips/Kickback

This is one of the best exercises, according to several people who swear by it. The only significant modifications for triceps kickbacks are alternate stances and using one or two arms at once. Since they are easy to perform and you really need guidance from someone if you don’t know how to do them, I won’t go into detail on how to do them.

tricep kickbacks

This workout hurts my triceps, so I don’t like performing it, but if it doesn’t, it might be an excellent method to focus on your triceps. Cheating is the main thing you need to be on the lookout for. I always notice folks doing this in the gym not fully extending, swinging the weight up, or occasionally even jerking it up.

5. Triceps Overhead Curls

Again, there are various names for this move, but the main idea is that you take one arm and hold the dumbbell with the sides facing your sides.

Triceps overhead curls
source: muscle&fitness

Dumbbells should be raised straight up with the forearm bent so the dumbbell will descend near your head before rising back up. People claim that this is a really good exercise for triceps, but I feel that it doesn’t provide my triceps a good workout. Additionally, the stabilizer muscles are worked more intensely.

When to work on your triceps?

You should prioritize your triceps in your training if the upper back of your arms lacks size and overall mass. You can do this by allocating just one training day per week to triceps exercises.


Bodybuilders often train their chest and triceps on the same day, but if you truly want to add some freakish muscle to your tri’s, set aside one day to train your triceps with all-out effort!

Because the triceps were only partially worked during the chest exercises, it is difficult to properly overload them while training them after a chest workout.

Your results in terms of triceps strength and growth will unquestionably improve if you give your triceps top priority by working them out with higher weights while they’re still fresh!

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How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.



Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.


1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.


The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can


2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.


To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.


Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.


Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

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What a beginner should do in the gym.




Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy



4.Set a sensible weight limit when lifting.


6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.


9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

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How to do inclined bench press for a proper form

How to get the most out of an inclined bench press




If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?

This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.

3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.


How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.


To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

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