Close-Grip Barbell Bench Press: This exercise targets the triceps by using a shoulder-width grip, shifting the load to the triceps and strengthening them. To perform, set up similar to a flat bench press, with hands inside shoulder-width.
Parallel Bar Dip: Engage your triceps effectively with parallel bar dips, where your arms are tucked in, targeting the triceps more than angled bars or rings.
Triceps Pushdown: Isolate your triceps by pushing a resistance band or cable pulley downward, focusing on the triceps contraction. Keep elbows slightly in front of the shoulders and complete three to four sets of 15 to 20 reps.
Skull Crusher: Strengthen your triceps by lowering weights to your forehead in a skull crusher motion, allowing for heavier weight than pushdowns. Keep the elbows slightly pointed inwards and complete three to four sets of 12 to 15 reps.
Bodyweight Skull Crusher: Challenge your triceps and core stability with bodyweight skull crushers, lowering towards a stationary barbell. Start slow and work your way up, completing three to four sets of as many reps as possible with good form.
Floor Press: Strengthen the top portion of your bench press with floor presses, limiting the arms' range of motion. Lay on the floor with a barbell, keeping elbows tucked at 45 degrees, and complete three to four sets of six to eight reps.
Decline Bench Cable Extension: Isolate your triceps with this exercise using a decline bench and cable machine, creating tension on the muscles. Aim for three to four sets of 15 to 20 reps.
JM Press: Combine close-grip bench press and skull crusher for a triceps killer exercise. Lower the barbell with elbows flared out, then press back up. Perform three to four sets of six to 12 reps.
Overhead Triceps Extension: Target the long head of your triceps with overhead extensions using a resistance band or cable. Keep elbows tucked in and extend until lockout, completing three to four sets of 15 to 20 reps.
Standing Landmine Press: Strengthen your triceps while increasing scapular stability with standing landmine presses. Press the barbell to lockout and slowly lower, completing three to four sets of eight to 12 reps.