Top Tricep Compound Exercises for Strength

The triceps are a muscle group in the back of the upper arm responsible for extending the elbow joint. They are made up of three heads: the long head, lateral head, and medial head. Compound exercises are exercises that work multiple muscle groups at the same time. They are a great way to build strength and muscle mass in the triceps.

Here are the top 5 tricep compound exercises for strength:

1. Close-grip bench press

The close-grip bench press is a variation of the bench press where the hands are placed closer together than shoulder-width apart. This places more emphasis on the triceps. To do a close-grip bench press, start by lying on a bench with your feet flat on the floor. Place your hands on the bar with your thumbs touching and your elbows close to your sides. Lower the bar to your chest until it touches, then press it back up to the starting position.

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2. Triceps dips

Triceps dips are a bodyweight exercise that works the triceps, chest, and anterior deltoids. To do triceps dips, start by placing your hands shoulder-width apart on a dip bar or parallel bars. Lower your body until your elbows are bent at a 90-degree angle, then push yourself back up to the starting position.

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3. Overhead triceps extension

The overhead triceps extension is an exercise that works the triceps and the long head of the triceps in particular. To do an overhead triceps extension, start by sitting on a bench with your back straight. Hold a dumbbell in each hand with your palms facing down. Extend your arms overhead until they are straight, then slowly lower the dumbbells back to the starting position.

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4. Triceps pushdowns

The triceps pushdown is an exercise that works the triceps with the help of a cable machine. To do a triceps pushdown, start by attaching a rope attachment to the cable machine. Stand with your feet shoulder-width apart and grasp the rope attachment with an overhand grip. Keep your elbows close to your sides and push the rope down until your arms are straight. Slowly return to the starting position.

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5. Diamond push-ups

Diamond push-ups are a variation of the push-up that places more emphasis on the triceps. To do diamond push-ups, start in the push-up position with your hands placed together in front of your chest so that your fingers form a diamond shape. Lower your body until your chest touches the ground, then push back up to the starting position.

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These are just a few of the many tricep compound exercises that you can do. When choosing exercises, it is important to select a variety of exercises that work all three heads of the triceps. You should also gradually increase the weight or resistance as you get stronger.

In addition to compound exercises, you can also do isolation exercises for the triceps. Isolation exercises work one muscle group at a time. They can be a good way to target specific areas of the triceps and to improve muscle definition.

Here are a few examples of isolation exercises for the triceps:

• Triceps kickbacks
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• Triceps extensions (dumbbell or cable)
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• Triceps pushdowns (overhead or close-grip)
• Skullcrushers (dumbbell or barbell)
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No matter which exercises you choose, it is important to warm up before you start training and to cool down afterwards. You should also listen to your body and take breaks when you need them.

By following these tips, you can safely and effectively build strong and muscular triceps.

Here are some additional tips for getting the most out of your tricep workouts:

• Focus on proper form. This will help to prevent injuries and ensure that you are targeting the triceps effectively.
• Use a weight that is challenging but allows you to maintain good form.
• Gradually increase the weight as you get stronger.
• Do 3 sets of 8-12 repetitions of each exercise.
• Rest for 1-2 minutes between sets.
• Train your triceps at least 2-3 times per week.

By following these tips, you can build strong and muscular triceps that will make your arms look great.