The Best Muscle-Building Biceps and Triceps Exercises

Every upper body movement you do needs strong arms and your triceps often bear the brunt of it. So many theories are out there on which triceps exercises are best to help you train. And that just leaves you confused, right?

Some say that you should have a high-rep training and make your muscles really feel the burn. Some will advise, that you should be training your triceps at least several times per week. While some even think that instead of solely focusing on triceps, you should also spend time doing bench presses and overhead presses.

While all of these have some grain of truth in them, none of them are completely correct. What you need is a combination of regular triceps exercises with a splash of the bench press in between.

Here’s a list of 7 Best Muscle Building Biceps and Triceps Exercises That You Should Be Doing

#1. Close Grip Bench Press:

The close grip bench press is one of the best overall triceps exercises you will ever do.

Why Do This: There are numerous benefits of doing the close grip bench press. It focuses on your muscles, improves lockout strength and helps in upper chest activation.

How To Do: Lie on a bench and set your hands shoulder width apart and lift the bar from the rack. Hold it straight above you with arms locked for your starting position. Breathe in, and bring the bar down slowly on your chest. Take a pause and bring the bar back to the starting position while breathing out. Be sure to push the bar working your triceps muscles. Again, lock your arms in close position and hold for a second. Then start bringing the bar down slowly again.

.How Many: Do 3-4 sets of 6-10 repetitions.

#2. Weighted Parallel Bar Dips:

This triceps exercise helps build excellent upper body mass and muscle. This is because of the different movements that work your muscles during this workout.

Why Do This: Doing weight parallel bar dips has many advantages like it helps to build your upper body mass and adds weight and lockout strength to your triceps.

How to do it: Stand between a set of parallel bars while holding each bar with your hands. Now, start taking small jumps slowly to attain the starting position with arms locked out. Start the exercise by flexing your elbow and lowering your body until your arms break the position of 90 degrees. At last, reverse the motion by extending the elbow and push yourself back up to get the initial position.

Tip: Try to avoid swinging, and try to maintain good posture throughout the exercise.

#3. Hammer Curls:

Hammer curls get their name from the hammer-handle-like grip one needs to have when doing them. But believe me you - they will hammer your muscles all the same!

Why Do This: Hammer curls are super important because not only do your biceps get worked, but also two other major muscles—the brachialis and brachioradialis. The brachialis is a muscle under your biceps. The brachioradialis is a longitudinal muscle that runs from deep long your forearm. Wearing an arm blaster helps you keep your arms locked and really lays on the burn.

How To Do This: Stand straight with a dumbbell in each hand. Hold them at an arm's length. Your elbows should be close to your body and your palms should be facing you.This is your starting position. Holding your upper arm still slowly exhale and “curl” the dumbbell forward while contracting your muscles. Keep doing this till the dumbbell is at shoulder level and your muscles fully contracted. Pause, inhale and lower the dumbbells back down.

Tip: Focus on keeping your elbow stationary and moving only your forearms. The arm blaster will help.
How Many: Do 3 sets of 12 reps for each arm. 

#4. Skullcrusher

This exercise is one of the best triceps exercises you can do to hit your triceps hard. But, this is also one of the most dangerous exercises, so be careful.

Why Do This: Skull crushers is an exercise that helps you build bigger and stronger triceps and it also helps to improve flexibility and shoulder mobility.

How to do: Lie on a bench, and using a close grip, lift the EZ bar. Hold it inwards with your elbows. Your arms ought to be perpendicular to the floor. This will be your beginning position. Now keeping your upper arms stationary, bring down the bar by flexing your elbows. Breathe in as you play out this part of the movement. When the EZ bar reaches above your forehead take a pause, and then bring the bar back to the beginning position.

How Many: Do 3-4 sets of 5-8 repetitions.

#5. Cable triceps pushdown

The cable triceps pushdown is an isolation triceps exercise that adds mass to your triceps and helps carve out your triceps muscles.The triceps pushdown has different variations which makes it an excellent choice for stimulating your triceps muscles.

Why Do This: It strengthens all the three muscles on the backs of your upper arms - the same muscles that are responsible for extending, or straightening your arm. Triceps pushdowns also work your shoulders, abdominal muscles, and upper back. This exercise involves resisting against the force which helps to strengthen the triceps.

How to do: Connect a straight bar to a high pulley and hold it with an overhand grasp (palms looking down) with hands shoulder width apart. Stand straight with your arms close to your body and perpendicular to the floor. Your elbows ought to point up towards the pulley as they hold the bar. Now, contracting your triceps, bring the bar down until the point that it touches the front of your thighs and your arms are completely stretched out opposite to the floor. The arms ought to stay stationary and just the lower arms should move. Breathe out as you play out this movement. After a pause hold at the contracted position, and bring the bar gradually up to the beginning stage. Breathe in as you play out this progression.

How Many: Do 5-6  sets of 6-8 repetitions.

#6. Cable Rope Overhead Triceps Extension

This exercise is a solitary joint exercise that targets the triceps, the muscles on your back and the muscles of your upper arm.

Why Do This: This triceps exercise will help to work and build your shoulders joint as well. As your triceps get more worked in this exercise the quality and strength of your shoulders and arms increase. The flexibility and scope of movement of your arms expand the more you work and hammer these muscles.

How to do: Connect a rope to the base pulley of the pulley machine. With both hands, hold the rope and extend your arms over your head with an impartial hold (palms confronting each other). Your elbows ought to be close to your head and the arms should be perpendicular to the floor, with the knuckles facing the roof. This will be your starting position. Gradually lower the rope behind your head while holding your upper arms stationary. Breathe in as you play out this movement and hold when your triceps are completely extended. Come back to the beginning position by flexing your triceps as you breathe out.

How Many: Do 5-6 sets of 6-7 repetitions

#7. Seated Triceps Press:

The seated triceps press is an isolation exercise that mainly focuses on your triceps and uses a single dumbbell held between both hands to work them.

Why Do This: This exercise targets only the specific muscle groups for blasting your triceps. It helps build your triceps lateral head, long head, and medial head and develops a baseline of strength.

How to do: Sit on a bench and hold the dumbbell with both the hands and try to hold it overhead at a manageable distance.The palm of your hands ought to be facing internally. This will be your beginning position. Keep your arms close to your head (elbows in) and opposite to the floor. Bring down the resistance in a semi-round movement behind your head. Make sure that the upper arms stay stationary and only the lower arms should move. Breathe out and backpedal to the beginning position by working your triceps to raise the dumbbell.

How Many: Do 5-6 sets of 6-10 repetitions.

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