Building a strong set of triceps needs to be your number one priority when aiming to have well-defined godly arms. Since they make up 2/3 of the muscle mass in your arms, they are even more important than biceps. After a few sets of these essential workouts, you will find that those titan triceps are not such a farfetched dream after all.
Whether you’re doing bench or traditional dips, make sure to lower slowly all the way down until your triceps are parallel with the ground and at the top of the movement, squeeze your triceps hard for 1 second. The bench dip is significantly easier and a much better option for beginners and a great exercise for building up endurance and pushing the limits hard on your triceps hard at the end of a workout.
Traditional dips allow the body to handle more weight. They are way better for building overall muscle mass and once you are able to get 12 reps in a set, increase the weight by using a weight belt and weight plates.
Overhead Lateral Triceps Extension
Overhead Lateral Triceps Extensions allow you to feel a nice stretch on the way down and a powerful contraction on the way up. Raise one arm vertically overhead and slowly bend your arm at the elbow and lower the dumbbell sideways behind your head.
Keep your upper arm completely stationary and locked in place, lower slowly for 2 seconds, hold at the bottom for 1 second, and then squeeze your triceps hard at the top of the movement.
Closed-Grip Bench Press
Keep your hands spaced close together at the middle of the bar, about 1 foot apart.
Your elbows should be tucked in close to your torso throughout the movement and should not stick out to the sides at all.
Slowly lower the weight down until your triceps are parallel to the ground, hold for 1 second at the bottom, and bring it back up while accelerating.
Skull Crushers work primarily the long and medial heads of the triceps. Load an EZ bar with weight plates, lie down on a flat bench and extend your arms straight overhead.
Slowly bend your arms at the elbow and lower the EZ bar back beyond your head until your arms are at a 90 degree angle, and slowly bend your arms at the elbow and lower the EZ bar back beyond your head until your arms hit a 90 degree angle, without moving your upper arms at all. Extend forcefully your arms upwards and hold the contraction at the top for 1 second.