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Emphasize your triceps
Last reviewed: 08.07.2025
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You probably know that your triceps take up more of your arm than your biceps, but most men still give them less attention. How to fix it: Use exercises like push-ups and abdominal exercises to strengthen your arms. These variations will help you build strong triceps.
- Triceps push-ups
Develops strength, endurance and balance
Place a large medicine ball on the floor and assume a push-up position with the ball under your chest. Push up forcefully, lifting your hands off the floor and “landing” them on the ball. Straighten your arms. Perform push-ups with your hands on the ball, then lower your hands to the floor and repeat. Try to complete 3 sets of 8-12 reps.
- Lying Straight Leg Triceps Extensions
Grab the cable handle on the low pulley with both hands using an underhand grip and lie down on the stability ball with your buttocks and lower back resting on the ball. Your legs should be straight and pointing away from the pulley. Extend your arms over your head. Without changing your elbow position or body angle, bend your arms to lower the handle to your shoulders. Repeat the movement in reverse. Perform 3 sets of 12 reps.
Bonus exercise to strengthen your arm muscles!
Make the last exercise of your biceps workout a barbell curl. Use light weights and work at 50% of your max. Do 8-12 reps. Focus on lowering the bar using your triceps alone, like a triceps pressdown. This will create a neuromuscular connection between your biceps and triceps and prime your triceps for action.
Your muscles in motion
A. Long head
This muscle, which is located at the back of your arm, is the foundation of the triceps. Overhead curls, where your hands are at ear level, work the long head of the triceps.
B. Lateral head
Exercises like dips, where your hands are behind your body, best target the lateral head, which is located on the outside of your upper arms.
C. Medial head
This small muscle is located between the long and lateral heads. Lying straight leg triceps extensions work all three heads.
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