These are some of the best triceps exercises we recommend for building muscle mass in the upper arm. The triceps roughly account for 70% of the upper arms muscle mass.
About the Tricep Group of Muscles
The triceps brachii is the large muscle on the back of the upper arm. This group of muscles (normally referred to as the “triceps”) is responsible for extension of the elbow joint, which basically means the straightening of the arm.
The triceps are a 3 headed muscle that consist of:
• The Lateral Head.
• The Long Head.
• The Medial Head.
Seated Barbell or Dumbbell Triceps Extensions
This is one of the best triceps exercises for stretching the long head of the triceps brachii, but all 3 heads of the muscle are hit.
Execution with a Barbell:
1. In a seating position, grasp the barbell using an overhand grip and arms vertical, with hands fairly close together.
2. While inhaling, lower the weight down in an arc behind the head until the triceps are stretched.
3. Then, using your triceps, bring the barbell back to full extension and exhale.
Execution with a Dumbbell:
1. In a seated position, grasp a dumbbell with both hands and hold it behind your neck.
2. While inhaling, extend your forearms until the dumbbell is above your head.
3. Then, return the dumbbell back to original position and and exhale.
Triceps Extensions Tips
If using a barbell I recommend an E-Z bar for safer execution of this exercise.
To avoid injury, do not arch your lower back and use a bench with support for the lower back where possible.
I will be adding further triceps exercises to this page soon, so please bookmark us or sign up to our newsletter for updates.
