🔥TOP HIT TRICEPS WORKOUT👇
✅ Targeted triceps workouts won’t just bolster strength, they’ll give you the aesthetics you’re working toward (hello, triceps horseshoe). Add these 4 moves to see a major difference in your musculature.
1. 🚨 Close-Grip Bench Press
Grasp the bar with your index fingers on the inside edge of the knurling (the rough part of the bar). Arch your back so there’s space between your lower back and the bench. Pull the bar off the rack and lower it to your sternum, tucking your elbows about 45° to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up. On your last set, use half the weight and perform as many reps as possible.
2. 🚨 Decline Triceps Extension
Set an adjustable bench to a slight decline (around 30°), and lie on it with a dumbbell in each hand. Hold the weights over your chest, palms facing each other. Bend your elbows and lower the weights to the sides of your head. Choose a weight you can do 12 reps with on the first set, and use it for every set.
3. 🚨 Lying Triceps Extension
Press the bar over your chest, then let your upper arms drift back to about a 45° angle. Bend your elbows to lower the bar behind your head, then extend them to return to the starting position. Keep your elbows in line with your wrists throughout.
4. 🚨 Lying Dumbbell Triceps Extension
From the end position of your last rep of the neutral-grip press, allow your arms to drift back until the weights are over your face. Keeping your upper arms at that angle, bend your elbows and lower the weights behind your head. Extend your elbows, keeping the same angle with your upper arms.