Exercise for Triceps
Exercise 1 :-BODYWEIGHT SKULLCRUSHERS
This is one of my favorite exercises. It stems from the prison cell workouts guys implement to get huge without dumbbells or barbells. Anytime you are a master of your own body weight, the gains will come.
To do the movement, push an incline bench against the dumbbell rack. Put both of your hands on the top of the back rest of the bench and your feet far behind you. The farther back your feet are, the tougher this exercise becomes. Lean forward so your head goes below your hands, and then press back up to the starting position. These exercises may not seem like much, but you'll be impressed with how effective they are.
Exercise 2 :-DUMBBELL ROLLBACKS
This hidden gem stems from the powerlifting community. I learned it at the famed Westside Barbell, where strong triceps are essential. To do this exercise, you'll have to focus on explosion and staying tight throughout. If you can't control the weight, you'll hit yourself in the face.
Lay on the floor and place a dumbbell on either side of your head. Grab the dumbbells and then explode them upward like you would while doing a triceps extension. As you descend, tuck the dumbbells into your front delts and make sure the entire dumbbell rests on the floor before you repeat the next rep. Doing these will put some solid size on your triceps and also help you get stronger.
Exercise 3:-CLOSE-GRIP BENCH PRESS
Board presses can help improve your bench press lockout. With a close grip, however, almost all the work goes to the triceps, especially as you blast off a three-board. The board placement is perfect for building triceps power, especially because we keep the reps in the 15-20 range. Focus on squeezing your triceps and locking out each rep—they'll burn like crazy.
Exercise 4 :- KICKBACKS WITH A TWIST
I get it. Dumbbell kickbacks have a reputation for being a little, well, sissy. Don't turn away just yet. Adding a little twist into the movement will put these puppies back in your regimen.
As you push the dumbbell back, twist your thumb as high as it can go to rotate the dumbbell at the end of the movement. Make sure you squeeze at the end of the movement to hit the long head of your triceps. You can go super controlled or use a little bit of a swing. Whatever you do, focus on squeezing at the end of each rep to reap the biggest benefits.
Exercise 5 :-THREE-WAY SKULLCRUSHERS
For the first 10 reps, bring the bar down to your nose before pressing up. For the second 10 reps, the bar should descend to the forehead. For the final 10 reps, the bar should go behind your head and touch the bench.
This exercise is a great addition to your triceps routine because it hits many different angles in one set. Because you aren't resting and are doing so many reps, you'll get an enormous pump. Thirty reps is a lot, so you'll probably have to use lighter weight, but that tends to be better for your elbows anyway.
Exercise 6 :-REP-HOLD PUSH-DOWNS
You will work up to 10 reps, but with each rep you have to match it with a hold at the bottom. On the first rep, you hold for one second at the bottom. Hold for two seconds on the second rep, then three seconds on the third, and so on until you get to a 10-second hold at the bottom on the final rep. Believe me, your triceps will be screaming by that point.