4/17/2017 The7BestTricepsExercises

FITNESS(/FITNESS) | TRICEPS(/TAGS/TRICEPS)

The 7 Best Triceps

Exercises
Buildcovetedhorseshoetricepswiththese
killermoves
BY THE EDITORS OF MEN'S HEALTH (/AUTHOR/EDITORS-
MENS-HEALTH)
March4,2015

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http://www.menshealth.com/fitness/besttricepworkouts 1/12
4/17/2017 The7BestTricepsExercises

twothirdsofyourupperarm
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ensh
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ercis
20Ex
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ealth.
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ercis
es&b
ensh
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someofthemosteffectiveand
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m%2
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ealth.
%2Ffpopularexercises,likethepushup
andbenchpress.Tricepsstrength
rl=htt
Ffitn
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itnes
isusuallythelimitingfactorin
s%2 pressingmovements,hesays.So
p%3
ess%
%20
%2Ff
yourbench,pushup,andother
A%2pressesonlygoasfarasyour
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itnes
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tricepstakethem.
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Fww Thatswhyyouneedtothrowthe
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followingsevenexercisesintoyour
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nshe
80% bench.
tricep
work

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utm_

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FOAM ROLLER PRESS

http://www.menshealth.com/fitness/besttricepworkouts 2/12
4/17/2017 The7BestTricepsExercises

Loweringthebartothetopofthe
work
m%2
%20
erest
om%
foamrollercutsyourrangeof
with motioninhalf.Pressingfromthe
outs
6utm
.com
26ut
midpointoftheliftemphasizesthe
%3F
_me lockout,ortheendingpushof
%20t
%26
m_m
thebenchpress.
dium
hese
utm_
ediu

%20 Thelockoutisalltriceps,andyou
sourc
%3D
medi
m%3
canuseabigweightonthebar
e%3 saysTonyGentilcore,C.S.C.S.,co
socia
killer
um%
Dsoci
ownerofCresseyPerformancein
Dt.co
l%26
%20
3Dso
al%2Hudson,MA.Italsoallowsyouto
trainhardforthebenchpress,
%26
utm_
move
cial%
6utm
withminimalstrainonyour
s shoulders.
utm_
camp
26ut
_cam

medi
aign
http DOTHIS:Liedownonabench
m_ca
paign
andplaceafoamrollerlengthwise
um%
%3A
mpai
%3D
onyourchest.Secureitwitha

3Dso
%2F resistanceband,ifneedbe.Grab
gn%
shar
thebarbelloverheadandholdit
%2F directlyaboveyourchest.Lower
cial%
3Dsh
ebutt
thebartotouchthefoamroller,
26ut
on&p
www.
areb
on) andthenpressitbackup.

m_ca
[imag
mens
utton
Related:TheTruthAbout
es] FoamRolling
mpai
healt
&me
(http://www.menshealth.com/fitn
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dia=h

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utton
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http://www.menshealth.com/fitness/besttricepworkouts 3/12
4/17/2017 The7BestTricepsExercises

nshe
ensh
tricep

althm

ealth.

ag)
work
com

outs
%2F

sites
%3F 3/8

%2F DIPS
utm_
Becauseyoureliftingyourentire
mensbodyweight,yourtricepshaveto
sourc
workagainstamuchheavierload
healt
e%3
thantheywouldinatriceps
h.co isolatingexercise,accordingtoIan
D(dir
King,ownerofKingSports
ect) International.
m%2

%26
Ffiles
DOTHIS:Hoistyourselfupon
parallelbarswithyourtorso
utm_
%2F
perpendiculartotheflooryou'll
medimaintainthisposturethroughout
2015
theexercise.(Leaningforwardwill
um%
%2F shiftemphasistoyourchestand
shoulders.)
3De
03%

mail Bendyourkneesandcrossyour
2F0
ankles.Slowlyloweryourbody
%26 untilyourshoulderjointsare
tricep
belowyourelbows.(Mostguys
utm_
s stopshortofthisposition.)

camp
main
Pushbackupuntilyourelbowsare
aign nearlystraightbutnotlocked.If
_1.jp
youhaveshoulderissues,skipthis
g&p[t
%3D
g&demove.

itle]=
shar
script

http://www.menshealth.com/fitness/besttricepworkouts 4/12
4/17/2017 The7BestTricepsExercises

The
ebutt
ion=

%20
on)
Build

7%2
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0Bes
covet

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Trice
20%

ps%
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4/8

80% CLOSE-GRIP BENCH PRESS

20Ex
Thebenchpressisagreatexercise
ercis
9Cho
toworkyourchestandcore.Buta
es&pchangeingripcanhelpexpand
rsesh
yourarms.
oe%
[sum
Placingyourhandscloser
mary]
E2%togethermakesitsoyourtriceps
havetoworkharder,saysCraig
=Buil
80%
Ballantyne,OwnerofTurbulence
d%2 Training.Thatcanleadtonew
9D%
growthandmorestrength.(It's
0covalsooneofthe3Secretstoa
20tric
BiggerBenchPress
eted
eps
(http://www.menshealth.com/fitn
ess/biggerbenchpresssecret).)
%20

DOTHIS:Graspabarbellwithan
%E2
with
overhandgripthatsshoulder

%80 widthapart,andholditaboveyour
%20t
sternumwitharmscompletely
%9Cstraight.Lowerthebarstraight
hese
down,pause,andthenpressthe
hors
%20
barbackuptothestarting

killer position.
esho

http://www.menshealth.com/fitness/besttricepworkouts 5/12
4/17/2017 The7BestTricepsExercises

e%E
%20

2%8
move

0%9
s)

D%2

0trice

ps%

20wit
5/8

h%2 ROLLING EZ-BAR TRICEPS

EXTENSIONS
0thesThismethodofthetriceps
extensiongivesyourtricepsshort
e%2
pausesbetweeneachrep.This
0killeallowsyoutorestmoresoyoucan
bangoutmorerepsandreally
r%20pumpupthemuscle,says
Gentilcore.
move

DOTHIS:Liewithyourbackflat
s)
ontheground,aloadedEZbar
layingontheflooraboveyour
head.Graspthebar,rollittowards
yourheaduntilyourupperarms
arevertical.Nowpresstheweight
sothatyourarmsarestraightand
vertical.


Reversethemove,placingthe
weightbackonthefloorand
rollingthebarback.Repeat.Do
asmanyrepsasyoucan.

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4/17/2017 The7BestTricepsExercises

6/8

KETTLEBELL FLOOR PRESS

Thisvariationofaclassicbench
pressfavorsthelockoutportionof
thelift,whichrecruitsyourtriceps
toanextremedegree,says
Gentilcore.

Related:RIPTENSITYFast
BodyweightWorkoutsFromMens
HealthThatAreSoIntense,They
RipAwayBodyFat!
(http://www.riptensity.com/?
cid=BWO_mh.com_text_Riptensi
ty&keycode=258518)

Andsincetheloadisdistributed
differentlywithakettlebellthana
barbell,yourstabilizingmuscles
havetoworkhardertokeepthe
weightpositionedcorrectly.

DOTHIS:Grabakettlebellwith
eachhandandliewithyourback

ontheground.Holdthekettlebells
overhead,thebellhangingonthe
outsideofyourwrists.

Bendyourarmtolowerthe
kettlebells.Touchyourelbowsto

http://www.menshealth.com/fitness/besttricepworkouts 7/12
4/17/2017 The7BestTricepsExercises

theground,pause,thenpress
thembackup.

7/8

DUMBBELL LYING TRICEPS

EXTENSIONS
Thisexercisenailsyourtriceps,
anddoinghighrepsofitresultsin
aseriousrushofbloodtothe
muscleandgivesyouagreat
pump,saysDavidJack,MH
FitnessAdvisor.

AreviewintheStrengthand
ConditioningJournalfoundthat
thepumpcellularswellingthat
occursfrombloodpoolingtothe
musclecanactuallyspeedmuscle
repairandgrowthafteryour
workout.

DOTHIS:Grabapairof
dumbbellsandliefaceuponthe
ground.Holdthedumbbellsover
yourheadwithstraightarms,your
palmsfacingeachother.

Withoutmovingyourupperarms,
http://www.menshealth.com/fitness/besttricepworkouts 8/12
4/17/2017 The7BestTricepsExercises

bendyourelbowstolowerthe
dumbbellsuntilyourforearmsare
beyondparalleltothefloor.Pause,
thenlifttheweightsbacktothe
startingpositionbystraightening
yourarms.

8/8

ROPE TRICEPS
PRESSDOWN
Thismovezonesinonyourtriceps
butonlyifyoudoitright,says
MikeMejia,C.S.C.S.Ifyouusetoo
muchweight,youllinvolveyour
backandshouldermuscles,
defeatingthepurpose.

Thetrick:Imaginethatyoure
wearingtightsuspendersthathold
downyourshouldersasyoudothe

exercise.Ifyoucantkeepyour
shouldersdown,lightentheload.

DOTHIS:Attacharopehandleto
thehighpulleyofacablestation.
Bendyourarmsandgrabthebar
withanoverhandgrip,yourhands

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4/17/2017 The7BestTricepsExercises

shoulderwidthapart.Tuckyour
upperarmsnexttoyoursides.

Withoutmovingyourupperarms,
pushthebardownuntilyour
elbowsarelocked.Slowlyreturnto
thestartingposition.

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