In the short run, your normal tricep exercises may suffice, but long-term success necessitates some diversity. Here are six workouts that have been proven to be helpful; some may be familiar to you, while others may be unfamiliar, but switching things up is the greatest way to build strong triceps.
The 6 Most Effective Triceps Exercises
1- Dips
Dip bars or a dip machine can be found in almost every gym. If you don't have either, placing two strong chairs 1.5 feet apart with their backs facing each other would suffice. In either case, lift yourself so that your bodyweight is supported by your hands. For balance, bend your knees and cross your ankles. Slowly lower yourself, leaning forward slightly while maintaining your abs tense. Focus on the triceps; the exercise uses both the chest/shoulders and the triceps, but you'll be shocked at how much control you have over which muscle group is used the most.
2- Cable Pushdowns
With a short bar attached to the higher pulley, stand in front of the pushdown machine. You can use a rope, a straight or angled bar, or whatever feels comfortable for your wrists. Your feet should stand roughly shoulder-width apart, your knees slightly bent for balance, and your back should be straight. As you press the bar down to a full contraction, keep your shoulders in a neutral, relaxed stance with your elbows firmly tucked against your sides.
3- Overhead Tricep Extensions
Assume a stance identical to the cable pushdowns described above, only you'll be holding a rope to the bottom pulley and facing the machine. Elbows should point up while remaining firmly immobile. It's fine if you have to lean forward a little for balance; just don't sway while performing the activity. While these extensions are fantastic for getting a full stretch and contraction, you can expect to be a little weaker at first.
4- Close Grip Bench Presses
Lay down on a bench as you would for ordinary bench presses, but use a thinner grip (approximately a foot between thumbs) and drop the bar to your lower pecs. To keep the focus on the triceps rather than the anterior deltoids, squeeze your scapulae together and keep your shoulders against the pad.
5- Skullcrushers
Lie down on a bench, holding a barbell above your head with straight arms and a semi-narrow grip. Allow the barbell to slowly descend towards your head, keeping your elbows straight up. Push yourself back up to the starting position once you've reached full stretch. It's worth noting that some people prefer to use a cambered bar (EZ bar) because it's gentler on the wrists. While "monkey grip," or placing the thumb on the same side as the rest of the fingers, is one of the most powerful tricep exercises available, it is not suggested unless you have a strong desire to learn how this exercise is acquired its name.
6- One Arm Dumbbell Extensions
With a dumbbell raised above your head, sit straight up with your legs spread and your feet firmly on the floor for balance. Bend your elbow and slowly lower the dumbbell behind your head before making a sharp rotation and pushing it back up. Keep your elbow still the entire time; if you need more support, place your spare hand on your upper arm.
Closing Thoughts on Variation
The notion of shifting things up to keep the muscles guessing applies not just to the exercises, but also to the poundage and amount of repetitions. If you always choose a weight that allows you to do 10 rigorous reps, your body will become accustomed to it. Why would it improve after it is confident that it can handle this predictable burden each week?
While rotating exercises around may get you halfway there, go all out by alternating high reps with light weights (12 to 20 reps) and low reps with heavy weights (six to eight reps). This is presuming you've progressed to at least intermediate level, as you'll need some experience and feel comfortable with perfect form before attempting the low rep/heavyweight weeks safely. Having said that, keeping your muscles on their toes has nothing to lose and everything to gain. Best of luck!
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