Are you looking to get bigger, stronger arms? If so, adding compound exercises for the triceps into your training routine is a great way to maximize your results.
Compound exercises are those that require more than one joint and muscle group to carry out an action—this enables you to target multiple muscles all at once.
You can effectively build up arm strength with minimal effort over time by including specific compound movements for the triceps in your arsenal of exercises.
In this post, we’ll highlight some of our top picks for the 5 best triceps compound exercises designed to help promote explosive growth:
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Best Compound Exercises For Triceps
Are you eager to build your triceps that can astonish everyone around you? If so, we have got these best compound exercises for triceps that can produce results faster than expected:
1. Stability Ball Push-Up
Why not try stability ball push-ups if you want to add creativity to your compound triceps workout?
Pushups can be made more challenging by using an uneven surface provided by a Swiss ball (or workout ball). Although you must concentrate on keeping your balance while on the ball, you can exert more effort than when completing the traditional motion while on the floor.
How To Do Stability Push-Up?
- On the stability ball, position your chest.
- Put the ball between your chest and your hands.
- You should lean forward until your chest is over the ball and your feet are supporting you on your toes.
- Elevate your upper torso so that your arms are nearly straight (do not lock your elbows). Hold on, just a minute.
- Release your breath as you raise your upper body back to the beginning position.
- Iterate until the necessary number of sets is reached.
2. Parallel Bar Dips
Parallel bar dips are a great upper-body triceps compound exercise since they use only your own body weight as resistance and target several muscle groups.
Muscles, including the triceps, chest, shoulders, and arms, get a workout from this movement. This is an advanced version of the common triceps bench dip.
How To Do Parallel Bar Dips?
- Stand in the middle of the parallel bars with one hand on each one.
- Then, raise the calves up and out of the ground while bending the knees to put all of your weight on your arms.
- When beginning this exercise, keep your arms fully extended.
- Reduce your body height by bending your elbows until your upper arms are below your shoulders.
- After lowering, pause momentarily before pushing the body back up to the starting position.
- Keep going until the set is done.
3. Close Grip Bench Press
In contrast to a traditional bench press with a wider grip, a close-grip bench press requires the hands to be much closer together on the bar.
While the traditional bench press targets the chest, shoulders, and triceps, the close-grip bench press focuses on the triceps. If you finish this compound exercise with a thin grip, you'll work your elbow extensors instead of your pecs.
How To Do Close Grip Bench Press?
- To complete a close grip bench press, one must lie face up on the bench with one's feet flat on the floor.
- Your hands should be broader than shoulder-width apart when holding the barbell.
- Stabilize your body by contracting the core and pulling the shoulder blades together as the weight is gradually decreased.
- A powerful upward thrust occurs as soon as the load reaches the bottom of the motion. Keep your elbows close to your sides as the action progresses to target your triceps.
4. Behind The Neck Press
If you're short on time and still want bigger shoulders and triceps but you've been lifting, this is the exercise for you.
Shoulder pain and injuries are possible with behind-the-neck presses if you have bad posture or lack the mobility to perform them properly.
How To Do Behind The Neck Press?
- Hold a barbell over your upper back, either seated or standing. In order to fully engage your triceps, hold the weights with a shoulder-width or slightly narrower grip.
- Raise your chest, tighten your abs, and draw your shoulders back and down.
- Raise the load upwards as far as you can with your arms. Extend your arms completely, but don't lock your elbows.
- Take your time bringing the bar back down to your neck, and then repeat.
- Make sure your head isn't jutting out too far. Instead, focus on shrugging your shoulders and pulling your arms back.
5. Dumbbell Tate Press
The triceps can be strengthened by performing the dumbbell Tate press, a version of the dumbbell triceps extension.
The Tate press will provide bodybuilders with a new way to train their triceps. If you want entire horseshoe triceps, this is the way to go.
How To Do Dumbbell Tate Press?
- Lie flat on a bench with your feet flat on the floor.
- Keep your hands facing down and grab a dumbbell in each hand.
- Keep your back against the bench as you lift the weights to the center of your chest, contracting your abs the whole time.
- Slowly move your arms up and down by squeezing your triceps, keeping your elbows still the whole while. You can do as many sets and repetitions as you like.
Final Remarks
Working out your triceps can help you become stronger and more powerful and look great when those summer months roll around.
These 5 compound triceps exercises are the best way to maximize your time while building your desired muscle growth.
Be sure to master your form before increasing weights, as proper technique is key when it comes to maximizing gains. Every body type is different, so experiment with weights and reps to find what works best for you.
With these exercises, staying motivated and dedicated will help get you closer to having strong arms and an aesthetically pleasing physique!
