Want to fill out your sleeves? Forget endless bicep curls; the secret weapon is your triceps! They make up about two-thirds of your upper arm mass, so targeting them effectively will give you noticeable results. This guide will highlight some of the best tricep exercises you can incorporate into your routine.
First, we have the classic **close-grip bench press.** This variation puts more emphasis on your triceps than the standard bench press. Next, the **overhead tricep extension** works the long head of the tricep, contributing to overall size. Use dumbbells, barbells, or cables for variation. Don't forget the **skullcrusher** (lying tricep extension). This exercise provides a great stretch and intense contraction. Always start with lighter weight and focus on form! Finally, **tricep dips**, whether using dip bars or a bench, are fantastic for building overall tricep strength and definition.
Remember, consistency and proper form are key. Incorporate these exercises into your workout routine 2-3 times per week, and watch those triceps grow! Don't be afraid to experiment and find what works best for your body. Good luck!
