BEST EXERCISES FOR TRICEPS

Here is a selection of the most effective exercises for the triceps muscle . careful to choose your exercises when putting together your bodybuilding program, consider using at least one year for the long portion and one for the vastus lateralis , so to work the triceps in full.

TRICEPS EXTENSIONS WITH DUMBBELL

This is the best exercise to focus on the long portion, stretching the triceps. The problem is that this exercise can produce a very large stress on the triceps and elbow, precisely because of this stretch, which can be too much for some. Moreover, it does not lift too heavy, which can be annoying to develop mass triceps. Indeed, a good exercise is to afford an important stretch + a heavyweight. To remedy this, you can do equivalent movement while lying: the triceps bar at the front .

TRICEPS BAR AT THE FRONT

Here we accentuates the effect of resistance exercise on the long portion, while having a slightly smaller, so less risk to the tendons and the opportunity to raise much heavier stretch!

Note that there several variations of this exercise: with bulging triceps bar with dumbbells ... In any case, and whatever the variant you choose to use, remember to make many warm-up sets for these exercises with weights very light and medium and very long runs. This is the only solution to protect your tendons.

CABLE PULL DOWN

For the vastus lateralis, a year to the pulley is required. bodybuilding exercise to better isolate the portion of the triceps is the movement of triceps extensions to the pulley engages supination :

Note: here the movie is taken pronation.
This exercise is quite traumatic for the elbow and does not have much strength. You will have to do it with a light weight. A good alternative is to make the rope, neutral grip, or overhand grip, but by a strong contraction of the triceps focusing on the vastus lateralis.

TRICEPS DIPS

The dips are one of the best exercises for the chest , but also for triceps . They do not focus on a particular portion, but help develop the whole mass of the triceps . This is a basic exercise for this muscle.
Dips

Note that if you do not have enough strength to make dips, or want to locate more stress on the triceps, pectorals without intervention, you can use dips between two benches , also called "  reverse dips  ". The reverses dips are one of the best exercises for triceps , because it is the only one that uses the length / tension relationship of the muscle . It is therefore the most likely to develop big triceps .