Triangle push up on Mirafit Home Gym

Most of us know how to build our biceps. But it’s more often than not that the triceps get forgotten. 

You might not know it, but in terms of anatomy, our triceps are actually bigger than our biceps. So, by not giving them enough attention, you’re neglecting almost two-thirds of your upper arm – that's a lot of muscle. 

So, getting bigger arms should be centred around getting bigger triceps.  And we’re not just talking about hammering the tricep extensions. There are a good few quality exercises that you can start building into your training now. 

Best tricep exercises 

To get the most out of your tricep workout, you want to do exercises that allow you to get the greatest range of movement while lifting a heavy amount of weight.  

This is more easily done when working your biceps. However, it can be difficult when working your triceps. That’s why we’ve put together this list of exercises, so that you can get more out of your workout and start building up your arms.  

1 - Cable push downs 

Cable push downs are great for building your tris as they really challenge your muscles at the top end of each rep. They’re also great for keeping everything concise with your elbows tucked in to your body. 

Another reason to do these is because they pretty much just target your triceps. So, you can be sure you’re just working your tris rather than putting all the energy into your whole upper body.  

Expert tip

Once you have the technique down, use a Tricep Rope Cable Attachment to add an extra level of difficulty to your workout.  

2 - Skull crushers 

Skull crushers on Mirafit weight bench

Skull crushers, or lying tricep extensions, are fantastic for targeting your triceps. Not only are they a really intense exercise, but by taking the weight bar up and over your head, you can reach full extension.  

Expert tip 

For a tight, narrow grip, use an EZ Curl Bar to maximise your gains.  

3 - Weighted dips 

Weighted dips on Mirafit Dip Bars

These are a slightly more advanced exercise, but when you’ve been training for a while, they’re exactly the type of challenge you should be aiming for. 

To add weight, you can either grip a dumbbell between your feet or use a Weight Belt with Chain so that you can attach weight plates as you progress. 

Expert tip

When doing dips, you want to make sure that you’re targeting your triceps rather than your chest. To do this, make sure that you keep your shoulders back and your chest elevated. Your body should be straight, and your elbows kept in and pointed straight back. 

Leaning forward and looking down while you do this exercise targets your chest, so you want to sit the weight back onto your triceps to focus on your arms. 

4 - Weighted bench dip 

Weighted bench dips – or even just bench dips – are a great way to focus your triceps as well as build up to parallel bar or VKR tower dips. For these, you want to use two weight benches – one for your hands and one for your feet. Elevating your feet in this way will help set you up for placing a weight plate on your lap. It will also help you elevate your chest and keep your shoulders back (which will help to prevent shoulder injuries and give you proper extension on your triceps).  

Expert tip

Keep your hips down throughout this exercise to help keep the weight back and focus your triceps.  

5 - Triangle push ups 

Triangle push ups are a more advanced move but they’re great for helping your target your triceps. Place your index fingers and thumbs together to form a triangle shape and then keep your hands around the lower part of your chest as you do your push ups. 

Expert tip

Build up to this move by doing traditional press ups, but move your hands in gradually as you train, to build up to doing full triangle press ups.  

6 - Tricep kickbacks 

Tricep kickbacks on Mirafit Weight Bench

Training each arm individually is really important for ensuring you keep your muscle strength balanced. It’s quite common when training with barbells, for the stronger side to lead the weaker side, which in turn can lead to injury.  

For these, you’ll need a weight bench and a dumbbell. With one knee on the weight bench, bring your opposite arm up so that your tricep is level with your back. Then straighten your arm back to do the exercise, making sure your elbow stays tucked in. 

Expert tip

You can target each arm, one at a time, by doing tricep kickbacks. Build up the weight load as you train to make sure you keep on progressing. 

7 - Close grip bench press 

Weight benches are great for allowing for full muscle extension while you take on a loaded weight bar. 

Bench pressing to work your triceps means keeping a close grip on the weight bar. So, you want to place your hands so that they line up with the inside edge of the knurling on the bar.  

As you bring the weight down, keep your elbows tucked in and your wrists straight. 

Expert tip

Even though you’re focusing your tris and not your chest, you still want to keep your shoulders back and squeezed together. This will help stabilise each movement and give you a firm base to work off. 

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Tags: Exercise Type > Strength ; Misc > Workout ; Target Area > Arms