Top 5 Best Exercises for Triceps

🥇 1. Close-Grip Bench Press

Muscles worked: All three tricep heads + chest and shoulders
How to do it:

• Lie on a flat bench, grip the bar slightly narrower than shoulder width.

• Lower the bar slowly to your chest.

• Push back up, keeping elbows close to your body.
  Tip: Keep wrists straight and don’t flare elbows out.

🥈 2. Tricep Dips (Parallel Bars or Bench)

Muscles worked: Lateral and long heads
How to do it:

• On parallel bars, lower your body until your elbows are at 90°.

• Push back up to starting position.
  Variation: Do on a bench with feet elevated for home workouts.

🥉 3. Overhead Tricep Extension (Dumbbell or Cable)

Muscles worked: Long head (gives that “horse-shoe” shape)
How to do it:

• Sit or stand, hold one dumbbell with both hands overhead.

• Lower behind your head slowly, then extend arms back up.
  Tip: Keep your elbows tight and avoid swinging.

💪 4. Tricep Pushdowns (Cable)

Muscles worked: Lateral head + overall toning
How to do it:

• Attach a straight bar or rope to a high pulley.

• Push down until arms are fully extended.

• Return slowly to 90° elbow bend.
  Tip: Keep elbows glued to your sides.

🔥 5. Skull Crushers (Lying Tricep Extensions)

Muscles worked: All three tricep heads
How to do it:

• Lie on a flat bench with an EZ bar or dumbbells.

• Lower weight toward your forehead (carefully!).

• Extend arms back up.
  Tip: Control the weight — this one’s intense but super effective.

                                  Top 5 Tricep Workout Plan (Gym Edition)

       GYM 🏋️‍♂️ TRICEP WORKOUT PLAN VERSION

🔹 1. Close-Grip Bench Press

• Sets: 4

• Reps: 8–10

• Rest: 90 sec

• Form Tip: Keep elbows close to your ribs, lower the bar slowly, and fully extend at the top for maximum squeeze.

🔹  2. Tricep (on Parallel Bars)

• Sets: 3

• Reps: 10–12

• Rest: 60 sec

• Form Tip: Slightly lean forward for more chest focus or stay upright for pure triceps.

🔹 3. Overhead Dumbbell Extension

• Sets: 4

• Reps: 10–12

• Rest: 75 sec

• Form Tip: Keep elbows tight and move only your forearms. Don’t let the dumbbell drop too low.

🔹 4. Cable Rope Pushdowns

• Sets: 4

• Reps: 12–15

• Rest: 60 sec

• Form Tip: Keep elbows fixed, push the rope down and slightly outward at the bottom for full contraction.

🔹 5. Skull Crushers (EZ Bar or Dumbbells)

• Sets: 3

• Reps: 8–10

• Rest: 90 sec

• Form Tip: Lower the bar slowly toward your forehead, and extend fully without locking out your elbows.