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10 Best triceps exercise which build your biceps bigger

The triceps call the back part of our biceps. Means the top part of our elbow is called the triceps and nowadays people pay more attention to their biceps in the gym and skip the triceps but they do not know that our biceps are completely They are made and come in shape only when your triceps are good and start doing triceps exercise also.

Because your biceps will look good only when triceps are good and our arms get the right size due to triceps, if you also want to make good arms, then pay attention to your triceps.

Even people who do exercise of triceps but they do not see growth in it and whose reason is not to exercise properly or to choose the right exercise, all these reasons can only be done.

So friends, today I am going to tell you the exercise of triceps which will definitely help in growing your arms.

Some exercise which build your arms bigger

1. Close Grip Barbell Press

best triceps exercise Close Grip Barbell Press

This exercise is considered to be a very good exercise for triceps, although this exercise also affects our chest, this exercise puts more attention on our triceps so this exercise is considered better for triceps.

How to do this exercise

Sets- 3

Reps- 12, 10 , 08

Rest- 60 sec

We will do this exercise like an exercise flat bench barbell  press of the same chest, just gripping close and our barbell will go on the middle chest

2. Diamond Pushups

Diamond Pushups

Diamond push-ups are very important exercises for triceps as we do these push-ups by closing our hands so that all the concentration falls on our triceps

How to do this exercise

Sets- 4

Reps- 15, 12, 10 ,10

Rest- 60 sec

While doing diamond pushups, we close our hands as given in the image above, in the same way, we do pushups.

3. Bar Pushdown

Bar Pushdown 

Bar push down is the most commonly used exercise, it is also called a basic exercise of triceps and this exercise gives attention to our entire triceps.

How to do this exercise

Sets- 3

Reps- 12, 10 , 08

Rest- 60 sec

First, put a small bar in the cable machine, then close the machine, as given in the image above, then push your elbow up to 90 degrees and push the bar down and make sure that your elbow remains fixed in one place.

4. Lying Barbell Triceps Extensions (Skull Crushers)

Lying Barbell Triceps Extensions (Skull Crushers)

This is the most effective exercise of triceps because this exercise is directly attentive to your triceps due to which our triceps have an early effect.

How to do this exercise

Sets- 3

Reps- 12, 10 , 08

Rest- 60 sec

For this exercise, you will first take a zig zag bar and use a flat bench, according to the image above, you will do exercise and your elbow will only move in 90 degrees.

5. Overhead Triceps Extension

over head triceps extention

This exercise is also counted in the basic exercise of triceps but it is considered very effective for exercise triceps as this exercise is effective in 75% of our triceps.

How to do this exercise

Sets- 3

Reps-15 , 12, 10

Rest- 60 sec

To do this exercise, you will lift a dumbbell upwards with both hands and stick the elbow to the head and move the dumbbell towards the back of the head as given in the image above.

6. Rope Pushdown

Rope Pushdown

This exercise helps to increase our triceps because this exercise affects the whole muscles of the triceps.

How to do this exercise

Sets- 3

Reps-15 , 12, 10

Rest- 60 sec

This exercise is almost like a bar push down, in this we use the rope instead of the bar and while doing this exercise, when we push the rope down, we have to make a slight turn towards our wrist. Like every other push down

7. Bench Dips

triceps exercise Bench Dips

This exercise is also considered to be a good exercise for triceps, we can do this exercise in our home and you can train your triceps without the gym

How to do this exercise

Sets- 3

Reps-15 , 12, 10

Rest- 60 sec

To do this exercise, all you need is a flat bench and on the bench, you will place both your hands as given in the image above and with full all load you will lower your body.

8. Kickbacks

best triceps exercise Kickbacks

This is the most important exercise of triceps because 85% of our triceps are trained in this exercise but people do not pay attention to this exercise, but this exercise must be done.

How to do this exercise

Sets- 3

Reps- 12, 10,08

Rest- 60 sec

For this exercise, you have to turn your body 90 degrees and move the dumbbell backwards as given in the image above.

9. Bar Dips

best triceps exercise Bar Dips

There is a little difficulty in doing this exercise, but it is a very good for triceps, people do not even like to do this exercise.

How to do this exercise

Sets- 3

Reps-12, 10,08

Rest- 60 sec

To do this exercise, you have to go to the bar dips machine. In this exercise, you have to move your body downwards.

10. Lying Dumbbell Triceps Extension

best triceps exercise Lying Dumbbell Triceps Extension

This exercise is like a skull crusher and this exercise is also imported like the rest of the exercise.

How to do this exercise

Sets- 3

Reps-12, 10,08

Rest- 60 sec

The way to do this exercise is also like a skull crusher, the only difference is that we used to use bars and in this, will use dumbbells, the rest is the way to exercise

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