The triceps are also an essential mussel-like biceps. I saw in the GYM people only want to train biceps they do not train triceps properly. Wheather triceps mussel is bigger than biceps mussel. So, in this article, we will do our best 5 triceps exercises to train our triceps properly.




1. Triceps Dips The first exercise we are going to perform is the Triceps Dips. It is a great exercise to train your triceps brachii to gain mussel mass and get bigger triceps. This exercise makes you feel a better contraction and focus on your triceps mussel. It strengthens all over your upper body and helps to maintain shoulder and elbow joints. The most exciting thing is it doesn't require any machines or dumbbells or barbells. You can do only with the body weight. How to do -
  • You need a flat bench or a chair.
  • Place your hands at shoulder width.
  • Do 3 sets of 12 - 15 reputations.
  • Bent your elbows fully and hang your upper body with your hands.
  • Now, slowly lift up your upper body until you squizz your triceps properly then slowly release it with a full range of motion.
 2. Triceps Push Down The second exercise we are going to perform is the Triceps Push Down. This is a highly recommended target mussel workout. It will engage your medial and long head and trains them in a better way. This is a very effective workout for gaining muscle mass on your triceps. It helps to gain upper body strength and stamina and also helps the elbow joint flexibility. How to do -
  • You need a rope for pulldown.
  • Soft your knees. Lean forward a little bit from your pelvic bone.
  • Whenever you perform this exercise try to keep your elbows inward.
  • Pull down the rope slowly, squizz your triceps mussel and feel the contraction.
  • Now, release it slowly. You have to bring your hands up until your arm makes a 90° angle.
  • Perform it from a lightweight in a very controlled way. You can do 3 sets of 10 - 15 reputations.
3. Lying dumbbell extension The third exercise we are going to do is the Lying dumbbell extension. This exercise is a very effective workout for gaining muscle mass on the back of your arms ( triceps mussel ). It is basically an isolation workout to train your whole triceps mussel groups and helps to get a well-shaped bigger triceps. It is not only working on the triceps mussel but also improves the shoulder and elbow joints and helps to maintain their flexibility. How to do -

  • Lie down on the floor. Keep your knees bent.
  • Take 2 dumbbells. Pull the dumbbells and straighten your hands properly.
  • Do this exercise from a medium weight. You can perform 3 sets of 20 reputations.
  • Bring the dumbbells down by bending your elbow and placing it below your forehead.
  • Now, without moving your elbows push the dumbbells upwards and squizz your triceps mussels properly.
4. Dumbbell overhead triceps extension The fourth exercise we are going to perform is the Dumbbell overhead triceps extension. This is a very effective workout for growing triceps mussels. It allows you to train all three heads ( lateral, medial, and long heads) at the same time. You can feel a high engagement on your mussel tissue. For a better movement of the elbows, it helps to prevent elbow pain and injuries. How to do -
  • You need a dumbbell.
  • Keep your elbows close to the ears. Bend your elbows fully.
  • Now, lift the dumbbell up slowly with your two hands and squizz your triceps mussels. Then release it slowly with a full range of motions.
  • Do 3 sets of 15 - 20 reputations. Don't forget to increase weight after completing a set.
5. Cable Triceps Kickback The Last exercise we are going to do is the Cable Triceps Kickback. This exercise is basically an isolation movement workout. If you want to build bigger and stronger triceps then it is one of the most powerful exercises. It also strengthens your upper body and helps to maintain flexibility and stretch on your elbows and arms. How to do -
  • You need a cross-cable machine.
  • Bring the puli down above your knees.
  • Soft your knees and bend your back at a 45° angle.
  • Fix your elbow and hold the cable. Remember that you cannot move your elbows while performing this exercise.
  • Now, extend the cable fully until you squizz your triceps mussel properly and release it slowly.
  • Perform it from a moderate weight and do 3 sets of 20