May be triceps are not as important as biceps for most guys at the gym but in fact they play a huge role in bodybuilding and strength progress. For bodybuilding it can make your arms look a lot bigger than the biceps do. For strength progress it will increase your bench press which will lead to bigger chest too. Heavy compound movements are the best way to add strength and size to your triceps. So they are more important than exercises with cables and machines.
1. Close grip bench press
This exercise will not only be great for your triceps, but is great way to increase your max on ordinary bench press. Another pros of this exercise is that it works on your chest too. You will not be able to put the same weight as on the bench press, but around 80% of it.
How to perform the exercise: Lie on a flat bench and grab the bar with close grip ( as wide as your shoulders). Pick the bar and hold it over your chest with locked arms, this is the starting position. On the bottom the bar should lay somewhere around your lower chest.
There are two main methods to do this exercise. The first is targeting the triceps and the other one is mainly for chest. However, no matter which one you choose, both muscle groups will be used. For triceps you do it with closer grip and try to keep your chest and head up. If you are more advanced you can perform the exercise with weights.
- Skull crusher
To do it in proper way, grab a curve barbell and put the amount of weight suitable for you. Than lie down on a flat bench. Use close grip on the barbell. In starting position your arms should not be straight because it is not the most effective way and you could harm your elbows. When you look up to the barbell it should be above your head. On the starting position the barbell should pass your head over and on the finish position the barbell is under your head.
- Diamond push ups
You can perform this exercise at home or at the gym. If you can’t do even one rep you can do them on your knees, this way you will remove a lot of weight. While your body goes down your chest should be over your hands so you don’t put much tension on your shoulders.