Best Tricep Exercises

Every guy wants to invite his girl to “the gun show.” The fastest way to make that happen is by working out your triceps. Not sure how to get started? Take a look at these exercises and give them a try. You’ll have the ladies swooning in no time.

Exercises for back of arm muscles:

•    Triceps Pushdown: this exercise can be done using a rope or one of many handle attachments. Standing in front of a high cable pulley, grip the rope or handle and pull it down until your arms are at your side. Keep your upper arms and your elbows close to your side. Push the weight down until your arms are straight without locking your elbows. Keep your forearms perpendicular to your body (especially if using a rope) to limit strain on your elbows and isolate the muscle.

•    Triceps Kickbacks: this exercise can be done standing and leaning over on the back of a bench, or kneeling on a flat bench. Holding a light dumbbell in your right hand kneel your right knee on a flat bench and use left arm to support your body and your other leg for balance. Hold your upper arm parallel to your body and your elbow bent at a 90-degree angle. Keeping your elbow close to your body, push the weight back and up until your arm is straight without locking your elbow. Slowly lower the weight to the starting position. Repeat with the other arm after you've completed a set. Be careful to keep your back straight; you can adjust your balancing leg to keep your pelvis in alignment with your spine.

•    French Press: this can be done standing or seated, using a barbell, single dumbbell or a low cable pulley. If using a barbell, stand or sit and lift a barbell over your head until your arms are straight without locking your elbows. Keeping your elbows close to your head and your upper arms from moving, lower the weight down to your head and then push the weight back up. If standing keep your knees slightly bent and be careful not to arch your back. If using a single dumbbell, cup your hands around one of the plates with the dumbbell handle between your hands. Lift the dumbbell over your head and complete the same movement as described above.

•    Skull Crushers: this can be done using an EZ barbell or dumbbells. Lie on a flat bench, holding the weight above you like you were going to do a bench press without locking your elbows. Keeping your upper arms perpendicular to your body and your elbows in place, bend your elbows and lower the weight towards your forehead. Push the weight back to the starting position without locking your elbows. If you're using dumbbells, keep your palms facing each other. Remember to limit movement in your upper arms to isolate the triceps and use a spotter!