The 5 Best Tricep Workouts Routine For Big Triceps!

Your arm consists of no less than 2/3 of the triceps. It is often thought that you have to train a lot of the biceps to get big, muscled arms. But, the biceps is only the smallest part of your arm. It is therefore important to give your triceps a lot of attention and in this article, I tell you the 5 BEST workouts to grow BIG triceps!

Triceps exercise # 1 - Triceps Dips
The Triceps Dip is an exercise in which you train many muscle groups at once, namely; the triceps, shoulders, chest and abdominal muscles are addressed. Moreover, you do not need many attributes to be able to do the triceps dips.

The most important muscle group that appeals to you is the triceps brachii or the triceps. This exercise is often also seen as isolation exercises, but we should not underestimate the function of the shoulders, chest and abdominal muscles in this exercise.

We can carry out dips in two ways. When you lean forward during the exercise, you put more emphasis on the chest and when you do not, you focus more on the triceps.

This is how you perform the triceps dips:

1. You can perform the exercise on a machine, a fitness bench or even on a chair.
2. Place your hands behind you.
3. Push yourself up, this is the starting position at the same time.
4. Slowly lower yourself and make sure you keep looking forward.
5. The bag as long as your elbow is at the height of your shoulders.
6. Then push yourself up again, but avoid locking your elbows.
7. Repeat for the desired number of repetitions.

Triceps exercise # 2 - Skull Crushers
The Skull Crusher is an isolation exercise for the triceps. This exercise is extremely suitable for your training with.

You can perform the Skull Crusher better with an EZ bar than with a straight rod. If both are not available, you can also use two dumbbells.

In both cases, it comes down to the same thing. If you use dumbbells, you take 1 dumbbell in both hands and you lie on your back on a fitness bench.

This is how you perform the skull crushers:

1. Grab the EZ bar or straight bar with your palms away from you.
2. Bring the EZ bar up to your chest and lie on your back, then stretch your arms until the EZ bar rises directly above you.
3. Use a slow and controlled movement to bring the weight down to your forehead.
4. Make sure you keep your elbows straight.
5. Hold the weight for a while and bring it back to its starting position.
6. Repeat this about 10 times.

Triceps exercise # 3 - (Cable) Triceps Kickback
The (cable) triceps kickback is a fairly simple isolation exercise to effectively train your triceps. You focus purely on the triceps.

You can do the triceps kickback as follows:

1. Take a seat on the left side of a flat fitness bench. Then put your right knee and right hand on the bench.
2. Take a dumbbell in your left hand and hold your left arm close to your body.
3. Make sure you keep looking for yourself!
4. Now you have to put your arm at a 90-degree angle. This is also the starting position.
5. Extend your arm completely backward.
6. Hold the weight for a moment and bring it back.
7. Repeat for the desired number of repetitions.

You can also use the triceps kickback with cables.

Triceps exercise # 4 - Cable Rope Pushdown
This is again an isolation exercise for the triceps. You train the triceps in an effective way with the help of a rope and a pulley station. You can also perform this exercise with a horizontal narrow bar to introduce variation in your routine.

You usually grab the rope with an overhand grip, then push it down while you place your elbows on your side.

The cable rope pushdown you do so:

1. Set the cable pulley as high as possible and attach the rope you need.
2. Do not lean forward while keeping your back straight. Pitch the rope with an overhand grip with your palms down.
3. Now you have to make sure that your elbows are on your side and stay there during the exercise.
4. Your forearms must be parallel to the ground.
5. Now you have to push the rope down until your arms are stretched.
6. Do not forget to keep your elbows in your side!
7. Hold the weight for a moment to keep the tension on the triceps.
8. Slowly return the weight to the starting position.
9. Repeat this process for a number of repetitions

Tricep exercise # 5 - Cable Tricep Extension with V-Bar
The last exercise in this list is one of my favorites and again an isolation exercise for the triceps. Also this exercise for the triceps for you on a cable machine. Moreover, you can train the Cable Tricep Extension with V-bar heavier than the Cable Tricep Pushdown with a rope (the exercise I mentioned above).

You carry out the Cable Triceps Extension with V-Bar as follows:

1. Set the pulley of the cable machine high and fix the V-bar.
2. Grasp the V-bar with an overhand grip, your thumb is higher than the little finger.
3. Bend your knees slightly and tighten your abs.
4. Make sure you keep your upper arms and elbows next to the body !!
5. Push the V-bar down and stretch your arms. Only move with the elbows.
6. Let the V-bar rise again.
7. Repeat this step-by-step plan for the desired number of repetitions.