Best Tricep Exercises for Strength: Reddit's Top Picks
Building strong triceps is essential for overall upper body strength and can significantly enhance your performance in various exercises like push-ups, dips, and bench presses. While there are countless tricep exercises out there, Reddit users have consistently highlighted a few favorites for building strength and size.
Here are the top picks from the fitness community, along with tips for proper form and progression:
1. Close-Grip Bench Press
This classic exercise effectively targets all three heads of the triceps. Redditors love it for its versatility and ability to build significant strength.
How to:
- Lie on a bench with your feet flat on the floor and grip the barbell with an overhand grip, slightly narrower than shoulder-width.
- Lower the barbell to your chest, keeping your elbows tucked in.
- Press the barbell back up to the starting position.
Tips:
- Focus on the "pushing" motion: Engage your triceps actively throughout the movement, driving the weight up explosively.
- Control the descent: Don't let the barbell drop, lower it in a controlled manner.
2. Overhead Triceps Extensions
This isolation exercise specifically targets the long head of the triceps, leading to increased strength and muscle definition.
How to:
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Lift the dumbbell overhead, keeping your elbow locked.
- Slowly lower the dumbbell behind your head until it reaches your upper back.
- Extend your arm back to the starting position.
Tips:
- Engage your core: Keep your core engaged throughout the movement to prevent swaying.
- Don't lock out your elbows: Keep a slight bend in your elbows at the top of the movement to prevent injury.
3. Skull Crushers
This exercise targets all three heads of the triceps, demanding control and stability.
How to:
- Lie on a bench with your feet flat on the floor and hold a dumbbell in each hand.
- Bend your elbows at a 90-degree angle, bringing the dumbbells towards your forehead.
- Lower the dumbbells towards your head, keeping your elbows close to your ears.
- Extend your arms back to the starting position.
Tips:
- Maintain a slow and controlled tempo: Avoid swinging the dumbbells.
- Don't let your elbows flare out: Keep your elbows tucked in to isolate the triceps.
4. Triceps Dips
This compound exercise works both triceps and chest muscles. Redditors rave about its effectiveness for building mass and strength.
How to:
- Grip two parallel bars with an overhand grip, slightly wider than shoulder-width.
- Lower yourself down until your upper arms are parallel to the floor.
- Push yourself back up to the starting position.
Tips:
- Keep your body close to the bars: This ensures that your triceps are doing the majority of the work.
- Control the descent: Avoid dropping quickly to prevent injuries.
5. Overhead Triceps Pushdowns
This exercise is great for isolating the triceps, allowing you to focus on achieving a full range of motion and proper form.
How to:
- Attach a rope or straight bar to a high pulley.
- Grab the rope or bar with an overhand grip, slightly narrower than shoulder-width.
- Keeping your upper arms close to your ears, lower the rope towards your thighs.
- Extend your arms back to the starting position.
Tips:
- Engage your core: Maintain stability and control throughout the movement.
- Don't let your elbows flare out: Keep your elbows close to your ears to isolate the triceps.
Progression:
As you get stronger, you can gradually increase the weight, reps, or sets. You can also try different variations of these exercises, such as using dumbbells, cables, or resistance bands.
Important Note:
It's always recommended to consult with a qualified personal trainer or healthcare professional before starting any new exercise program. This will ensure that you are performing exercises correctly and safely.
By incorporating these exercises into your routine and focusing on proper form, you can significantly enhance your tricep strength and achieve your fitness goals.
