The Tricep muscle makes up the bulk of the upper arm, so if you want both bigger and stronger arms, you better be
doing more than just curls. Check out these 4 highly effective exercises to further enhance the size, strength, and
function of your triceps:
CLOSE GRIP BENCH PRESS:
Perhaps the single most “value for time” exercise to build bigger and stronger triceps. A close grip bench allows you
maximize mechanical tension, and more mechanical tension = more strength and size. Heavy lockouts or pin presses
work equally as well. Make sure to use a close grip and keep your elbows tight to your body during the bench press
to better isolate the triceps.
DIPS:
A foundational upper body exercise that every serious lifter should do. Similar to a bench press, the dip works
extremely well to build the pecs, anterior delts, and triceps. To focus more on the triceps, try and keep your legs
straight and in front of your body while performing dips. If you want to take your dips to the next level, add additional
resistance with weight or bands and prioritize full range of motion each rep.
STANDING BARBELL SKULL CRUSHERS:
Perhaps one of the less popular skull crusher variations, but definitely one of my favorites. Make sure to lower the bar
down slowly near your forehead and then aggressively punch the weight up getting your head through at the top of
each rep. The standing barbell skull crusher feels great on the triceps and works tremendously well as an accessory
movement to strengthen your overhead press.
THE BODYWEIGHT SKULL CRUSHER:
Another great skull crusher variation that absolutely lights up your triceps!! This movement is deceptively challenging.
You can modify it as needed simply by breaking at the hips and knees slightly or raising the height of the bar. Make
sure to bend at the elbows making it a proper skull crusher while keeping as much of your body weight as possible
leaning forward to really hit the triceps.