5 Larger Triceps Workouts For Men

Most people (mainly men) who want bigger / muscular arms, mainly train their biceps. This while the biceps only cover 30% of the upper arms. The brachialis takes 10% of its account and the triceps take 60% for its account, ie the largest part of the upper arm. If you train for bigger / muscular arms, training the triceps will result faster. The musculus triceps brachii as the triceps is officially called has the function of stretching the elbow and thus has the opposite function of the biceps. The exercises for training the triceps are actually the opposite of the exercises for training the biceps.

Exercises for the triceps

Requirements for the exercises: 2 x small dumbbell bars with interchangeable discs and/or 1 barbell bar with interchangeable discs or EZ bar. The triceps are involved in a lot of strength exercises. With all pressure movements from the chest, they are at work (such as bench press). Without strong triceps, training the chest and shoulders becomes more difficult.

Skull Crusher or French Press
The skull crusher or French press is an isolation exercise and one of the best tricep workouts for men. Do the movement controlled and controlled, train the triceps both concentrically and eccentrically. Do not stretch the arms completely but keep the triceps under tension. It is best to perform this exercise with an EZ bar (curved barbell) to prevent pain in the wrists.

Performance

• Take a not too heavy dumbbell.
• Lie with your back on a fitness bench with your arms up.
• Hold the barbell with the palms away from you and the hands not too far apart.
• Keep the elbows slightly bent
• To get stress on the triceps you have to move the arms slightly to the head (starting position).
• Hold the upper arms still and lower the forearms and dumbbell to the head.
• Stop just above the head and keep the dumbbell in this position for two seconds.
• Now move the barbell slowly and upwards again to the starting position and repeat.

Kickbacks
Another good isolation exercise for the triceps is the kickback. In this exercise, only the forearm moves. For this one only needs a dumbbell and a bench or a low table.

Performance

• Go to the right next to the bench and place the left knee and the left hand on it.
• The upper body runs parallel to the floor and one looks forward.
• Keep the back straight during the exercise.
• Take the dumbbell in the right hand and keep the upper arm parallel with and against the body.
• The forearm points to the floor (starting position).
• Hold the upper arm still and stretch the forearm backward and hold this position for two seconds.
• Lower the forearm slowly and carefully to the starting position and repeat.

Triceps Dips
The tricep dip is a compound exercise with which the shoulders, chest and abdominal muscles are trained alongside the triceps. For this exercise, only a fitness bench or a chair is needed. To make it extra heavy, the feet can also be placed on an elevation.

Performance

• Stand with your back to the chair or fitness bench.
• Place the hands on the back of the chair or bench hold the arms slightly bent and bend the knees (starting position).
• Slowly lower the body, keep the head and back straight.
• Pouch until the elbows reach the shoulders and hold this position for two seconds.
• Now push yourself calmly and controlled up to the starting position, make sure that the arms are not fully stretched but keep the tension on the triceps.
• Repeat.

Lying Dumbbell Triceps Extension
The lying dumbbell tricep extension is the same exercise as the skull crusher / French press. The difference with the skull crusher / French press is the use of dumbbells instead of a dumbbell. The advantage of this is that the elbow can be bent further and that the arms have to produce the same amount of force.

Performance

• Take two not too heavy dumbbells.
• Lie with your back on a fitness bench with your arms up.
• Hold the dumbbells with the palms facing each other.
• Keep the elbows slightly bent.
• To get tension on the triceps the arms move slightly to the head (starting position).
• Hold the upper arms still and lower the forearms and dumbbells to the head.
• The hands reach the ears and hold the dumbbells two seconds in this position.
• Now slowly move the dumbbells back up to the starting position and repeat.

One-Arm Dumbbell Triceps Extension
This exercise can be performed both standing and sitting. The dumbbell is held above the head and moved towards the back and this creates tension on the lower back. If one suffers from this, it is better to do the exercise sitting with a straight back.

Performance

• Take a dumbbell in your hand and stand or sit upright.
• Raise the dumbbell and hold the arm straight up with the palm facing inwards (starting position).
• Hold the upper arm still, bend the forearm and lower the dumbbell behind the head.
• Hold the dumbbell two seconds in this position.
• Extend the arm calmly and controlled to the starting position and repeat.