Close-grip bench press: This exercise works your chest and core as well as your triceps. You need to use a narrow grip on a barbell and press it from your chest to a full extension. This will make your triceps work harder and grow stronger.
Rope tricep pushdown: This exercise isolates your triceps and can be done with a cable machine and a rope attachment. You need to hold the rope with your palms facing each other and push it down until your arms are straight. You can adjust the resistance and the angle of the cable to target different parts of your triceps.
Tricep dips: This exercise can be done on parallel bars or a bench. You need to support your body weight with your arms and lower yourself until your elbows are at 90 degrees. Then you push yourself back up until your arms are straight. This will work all three heads of your triceps and also engage your chest and shoulders.
Skull crushers: This exercise can be done with an EZ-bar, a barbell, dumbbells, or a band. You need to lie on a flat, incline, or decline bench and hold the weight over your head with your arms straight. Then you bend your elbows and lower the weight towards your forehead. Then you extend your arms back to the starting position. This will hit the long and lateral heads of your triceps.
Incline dumbbell kickback: This exercise is done face-down on an incline bench set at around 30 degrees. You need to hold a dumbbell in each hand and keep your upper arms parallel to the floor. Then you extend your elbows and kick the dumbbells back until your arms are straight. This will target the long head of your triceps, which is often neglected.
If you want more tips on how to train your body with muscles shape, check out our videos on YouTube channel MetheMemon.
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