Tricep workouts: Basic and isolation exercises

When it comes to arm training, first of all it is customary to pay attention to the biceps. The developed biceps has become almost a symbol of bodybuilding. However, it should be kept in mind that the main part of the shoulder volume, that is, the area between the shoulder and the elbow, is provided by the triceps. If you pay due attention to the training of this muscle, large and defined arms will be provided. So, first let’s look at some of the basic tricep exercises.

Basic exercises

Basic tricep exercises in the gym:

  • Press with a narrow grip;
  • French bench press;
  • Reverse push-ups;
  • Push-ups on the uneven bars;
  • Dumbbell bench press sitting from behind the head.

Let’s now take a look at these exercises a little closer.

Press with a narrow grip

This is the main exercise for working out the triceps, which also loads the middle part of the pectoral muscles and the anterior deltoids well:

  • Lie back on the bench, take the barbell in your hands with a narrow grip and straighten the arms, lifting the weight over your chest;
  • While inhaling, lower the barbell to your chest, bending your arms at the elbow and shoulder joints;
  • On the exhale, straighten your arms, returning the weight to the initial position.

French bench press

This effective exercise for the triceps will perfectly complement the bench press with a narrow grip. There is nothing complicated in its technique, but if you are starting to do the French bench press for the first time, you will need to work out the correct trajectory of movement.

To perform this exercise:

  • Lie back on the bench, take the bar with a narrow grip, remove the bar from the racks and lift it up, straightening your arms, and then pull them back so that they are located at an angle of 45° to the floor;
  • As you inhale, bend your arms at the elbows, while the arms should be fixed at the shoulder joints;
  • On the exhale, return to the starting position quickly but smoothly.

For this exercise, it is better to use a barbell with an EZ-neck for more comfort, but a straight one is also suitable.

Reverse push-ups

Another name for this exercise is tricep dips. When performing these dips, it is quite easy to get injured, the shoulder joints are in a particularly vulnerable position, so you need to follow the correct technique.

To perform this exercise:

  • Place yourself with your back to the bench, lean on it with your hands, and throw your legs, slightly bent at the knees, onto another bench;
  • As you inhale, slowly lower yourself down, bending your arms at the elbows;
  • On the exhale, return to the starting position quickly but smoothly.

This is the basic version of the exercise. If it turns out to be too difficult for you, you can not throw your legs on the bench, but leave them on the floor. If, on the contrary, it is too easy to do this exercise, put a plate from the barbell on your hips.

Push-ups from the bars

This effective exercise for the triceps is familiar to everyone since childhood.

To perform this exercise:

  • Lean on the bars with your hands, while they should be fully straightened, bend your legs at the knees and fold them crosswise at the ankles;
  • As you inhale, gently lower yourself down, bending your arms at the elbows;
  • As you exhale, slowly return to the starting position.

In order for the load not to pass to the pectoral muscles, and for the triceps to do most of the work, it is necessary to follow the correct technique, which the elbows should be tightly pressed to the body throughout the entire approach and the body should be held vertically.

Dumbbell bench press from behind the head while sitting

This is an excellent exercise that allows you to concentrate on working out the triceps, turning off all other muscles from work to the maximum. The technique of its execution does not cause great difficulties, the main thing is to choose the right weight.

To perform this exercise:

  • Sit on a bench and lift up your hands up whilst holding the dumbbells;
  • As you inhale, bend your arms at the elbows, lowering the dumbbell to the top of your back (the elbows should bend at an angle of 90 degrees);
  • As you exhale, gently straighten your arms, returning to the starting position.

This exercise can be performed with both one and two hands. If you perform the exercise with two hands, it will be basic, otherwise you will get more isolation.

For maximum growth within these basic exercises, many athletes use enhancers to make their training more effective and to gain maximized results. For this mass muscle growth to take place, Sustanon, Nandrolone Decanoate and Anadrol, or Testosterone Cypionate, Equipoise and Dianabol are used. With the use of these substance for only a matter of weeks, a user can gain 15-20kg of muscle mass! This will include heavy growth increases for the tricep muscles.

Isolation exercises for isolating the triceps

First of all, you should pay attention to such isolating exercises for the triceps in the gym, such as:

  • Tricep extensions using the cables (pulling the cable down);
  • Single-arm tricep cable extensions (pulling the cable with one hand);
  • Incline tricep extensions;
  • Single arm tricep extensions from behind the head;
  • Single-arm tricep extensions lying on the bench.

Tricep extensions using the cables

This exercise can be performed both with a direct and reverse grip, which allows you to diversify the working load on the triceps:

  • Go to the cable simulator, take the handle, while your hands should be bent at the elbows, lean forward;
  • On the exhale, straighten your arms almost completely, lowering the handle down;
  • While inhaling, return your hands to the starting position.

Single-arm tricep cable extensions

When performing this exercise, you can also use both a direct and reverse grip:

  • Go to the cable simulator, take the cable in one hand, bend your arm at the elbow, tilt the body slightly forward;
  • While exhaling, pull the handle down, straightening the arm almost completely;
  • As you inhale, return to the starting position.

Incline tricep extensions

You can do the exercise on both sides alternately or immediately take one dumbbell in each hand and train them together. The first option is preferable, since it allows you to work out the target muscles as efficiently as possible, while its implementation is easier:

  • Take a dumbbell in your hand, go to some support located approximately at the level of your waist or below, put your other hand on it and lean forward, place the shoulder of the working hand parallel to the floor, and lower the forearm vertically down so that a right angle is formed between them;
  • On the exhale, straighten your arm at the elbow, lifting the dumbbell up;
  • As you inhale, return the weight to its original position;
  • After completing the required number of repetitions, change hands.

There is another version of this exercise — it can be done on a bench, putting a non-working arm and a corresponding leg bent at the knee on it.

Single-arm tricep extensions from behind the head

This movement can be done sitting or standing. Let’s consider the first option:

  • Sit on a bench, take a dumbbell in your hand and lower it to the top of your back;
  • On the exhale, straighten your arm, lifting the weight up;
  • As you inhale, return the weight to its original position;
  • After doing the selected number of repetitions, then do a set on the left hand.

Single-arm tricep extensions lying on the bench

The exercise is performed alternately for the right and left hands:

  • Lie back on the bench, take the weight in your right hand, bending it at the elbow so that the weight is located near the chest;
  • On the exhale, straighten your arm, lifting the dumbbell up;
  • While inhaling, return the weight to the initial position;
  • After completing the required number of repetitions on the right side, do the same, taking the dumbbell in your left hand.

When you perform exercises with a reverse grip, do not forget to use less weight, as this will reduce the risk of injury.

Within these isolation exercises, the main goal is to gain lean definition and strength within the workouts. Due to this, many athletes use cutting agents in order to heighten their results. Using Testosterone Propionate, Drostanolone Propionate and Winstrol, or Testosterone Propionate, Trenbolone Acetate and Superdrol will provide outstanding results and performances for the user. With only a few weeks of use, a user can gain a decline in body fat, an increase in strength and endurance, lean muscle mass definition and also benefit from much faster recovery times. You can find all of these great training aids within our online sports pharmacology store.

From these exercises, you can make an excellent program for training the triceps. There is absolutely no need to do them all together, as five basic movements will be quite enough. Do not forget about the warm-up, work intensively and do not miss training sessions, as in this case, your arms will grow at an excellent pace, and the results of the classes will certainly please you.