7 Effective Triceps Exercises

Triceps Exercises

Triceps are basically muscles which lies to back of upper arms. It helps in extending the joint of the elbow in order to straight the arm. Exercising with the triceps helps in making the arms more strong. It benefits the performance of a person while doing pushups as well as in sports. The benefits of these exercises also depends upon the frequency of performing these exercises.

Here Are 7 Triceps Exercises Along With Their Benefits

Triceps Dips

This provides resistance to the muscles as well as relies on body weight. Place two benches 4 feet apart from each other and then sitting on it, place the palms over it. Rest the heels over a bench that is opposite to the previous one and slowly slide front. Lower the body by making the elbows at an angle of 90 degree. Hold for 3 seconds and then come back to original position till your arms gets totally extended.


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Triceps Dips

Triceps Extension

Use a dumbbell, holding with both the hands and perform this exercise. Lift it up, behind your head and slowly lower the dumbbell backwards such that it is equal with lower part to back of the head. Never extend too much and raise it back over head till the arms are completely extended. This exercise helps in making the triceps flexible than before.

Triceps Extension

Close Grip

This exercise works with the triceps and makes it much strong. The method of bench press adds some resistance to pectoral biceps and muscles. The press helps in keeping elbows together, closed with the hands at a distance of 1 foot. This close grip will help in strong grip of the arms and makes the muscles more strong.

Close Grip

Rope Pushdowns

This works with the upper part of the triceps and is required in keeping solid form. Keep the upper part of the arms locked at the sides and straight while pulling weight with some rope. By releasing, bending or twisting the arms, it results in the shoulders as well as the back while performing any work. This helps the triceps in gaining some more amount of strength.

Rope Pushdowns

Clapping Push Ups

Begin by doing a normal push up. Bring the hands together such that the index fingers touch and the thumbs also touch. Perform about 8 pushups until it is possible in involving a clap. This helps in isolating the triceps and also in achieving a good gain in muscles.

Clapping Push Ups

Triceps Kickback

Start by placing the knee along with the hand on the bench. Grab one dumbbell with one hand, the palm faces the body and upper part of the arm almost parallel to the body. Extend the elbows and push back the dumbbell. Return to original position. This helps to tighten and build the muscles of the triceps.

Triceps Kickback

Lying Extension

Start by lying down on back. Hold one dumbbell in both the hands, palms are facing up and the upper arm is pointing towards the ceiling. Extend the elbows and raise dumbbells. Slowly return back to original position. This keeps the triceps build faster and with a strong pace.

Lying Extension

These all mentioned exercises helps in encouraging the growth of the triceps muscles. It also provides extra grip to the arms and strengthens and build the muscles. Regular practice of the triceps exercises makes the muscles strong and will build at a fast pace along with the evolvement of the biceps muscles.

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    • Higher protein percentage (25g of protein, 88.45% Whey protein by weight). Enriched with Calcium, Sodium, Potassium and Amino Acids.
    • Includes Ultra-Filtered Whey for less cholesterol, fat & sodium. 5.84G BCAA's and 4.13g L-Glutamic Acid. Rich Double Chocolate Flavor. Instantized to Mix Easily Using a Glass and Spoon.
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    • PLEASE NOTE: MuscleXP Brand is owned by Emmbros Overseas. Across all Online Platforms, the orders are supplied directly by the company and therefore 100% original and does not require any authenticity check. None of the MuscleXP products come with any Printed Foil inside the Box. However, All Jars come with MuscleXP Printed Seal outside the Jar.
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    4.67 out of 5
    • Combines vitamins, minerals, antioxidants and other nutrients along with healthy hair, skin and nails support
    • This comprehensive and complete formula delivers a total of 36 nutrients comprising vitamins, minerals, antioxidants, health blends, amino acids in one convenient daily dose.
    • Contains Biotin for Healthy Hair Care.
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    • Rapid dissolving vegetarian capsule helps the active ingredients metabolize in the body so very little product “is wasted” and passed through your system.
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