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Best Group Exercises Triceps to Build Muscle

f you want powerful, well-defined, titanic arms, building a strong set of triceps needs to be your number one priority. They’re even more important than biceps, given that they make up roughly 2/3 of the muscle mass in your arms.
Triceps Anatomy

The reality is that developing a set of horseshoe-esque, toned-up triceps is ridiculously impressive; impacts performance on lifts like the bench press & military press; and projects Hulk-like power and strength.

Building them also requires precise, well-rounded training that emphasizes the entire triceps muscle. 

In fact, the triceps isn’t one muscle, it’s actually comprised of three different heads — the lateral head, medial head, and long head — which together form the larger “triceps” muscle group. In order to build fully-developed, cut-up triceps and that incredible horseshoe-shaped look, it’s essential to hit each of the three heads as hard as possible in every single triceps workout (otherwise you get imbalanced, awkward looking arms).

Here are our top Group exercises for building ginormous, powerful, chiseled triceps. Each exercise hits all three heads to a certain degree, but some are better than others at activating each part.

 Key Points-

    Dips- Keep your shoulders healthy by not letting your upper arm dip below parallel. This will reduce unnecessary strain on your shoulders.
    Presses- Close grip bench press is an EXCELLENT option. Protect your shoulders by keeping your elbows tight. Grip the bar as hard as possible and try to pull it apart as you lift.
    Home Gym Option - If you don't have access to a bench press, another pressing option is the weighted close grip pushup. Just throw some pea gravel or sand into a bag, put it into a backpack, and get big!

Best Triceps Exercises - Sample Triceps Workout
Here is a quick workout that will first activate your body's anabolic hormones and get you primed to build muscle. The heavy dips will then tax your triceps, leading to serious gains.

    Deadlift - 4 sets of 4-8 reps
    Dumbbell (or barbell) Military Press - 4 sets of 4-8 reps
    Weighted Dip - 4 sets of 4-8 reps supersetted with the following:
    Dumbbell bent over row (or weighted body row) - 4 sets of 4-8 reps

    Reverse One-Arm Cable Triceps Extensions - 4 sets of 4-8 reps
    Skull Crushers - 4 sets of 4-8 reps
    Closed-Grip Bench Press - 4 sets of 4-8 reps

When you can perform a given exercise for the prescribed number of sets and reps, switch to one of the more challenging variations.