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Introduction to Triceps Training


BodybuildingPro.com Exercise Index Triceps Introduction to Triceps Training

The Muscles of the Triceps

The triceps brachii is a three headed muscle (tri for three, in the name triceps) that works in opposition to the biceps. It attaches under the deltoid and below the able.

Our triceps muscles work anytime we straighten our arms or twist our wrist upward. Many of the exercises which isolate the triceps are close grip in nature such as close grip bench press or cable pushdowns. Our triceps, contrary to popular belief, comprise 60 - 70% of our upper arms, and should therefore be emphasized more than biceps in our arm training to create the appearance of a large arm.

Training the Triceps

For Overall Mass

  • Narrow-Grip Bench Presses
  • Dips Behind the Back
  • Skull Crushers
  • Standing Triceps Presses
  • Weighted or Regular Parallel Bar Dips

Triceps Inner Head

  • Close-Grip Bench Press
  • Triceps Bar Dips
  • Flat-Bench Barbell Extensions
  • Incline or Decline Barbell Extensions
  • Standing Barbell Extensions
  • Machine Extensions
Triceps Outer Head

  • Close-Grip Bench Press
  • Triceps Bar Dips
  • Bench Dips
  • Incline or Decline Barbell Extensions (Secondary Stress)
  • Dumbbell Kickbacks
  • Machine Extensions
  • One-Arm Cable Pressdowns
  • Rope Pushdowns
  • Triceps Cable Pushdowns
Triceps Medial Head

  • Close-Grip Bench Press
  • Triceps Bar Dips
  • Bench Dips
  • Flat Bench Barbell Extensions
  • Incline or Decline Barbell Extensions
  • Standing Barbell Extensions
  • Dumbbell Kickbacks
  • Machine Extensions


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