Triceps Grow or Die Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Triceps Grow or Die 4 Big Exercises for Strong and Functional Triceps by Tanner Shuck July 24, 2021April 1, 2022 If you want bigger and stronger arms, you better be doing more than curls. Remember, your triceps make up the bulk of your upper-arm size and contribute greatly to your real-world strength. And you need more than triceps pulldowns with a little rope to build them! Check out these exercises to enhance the size, strength, and function of your triceps: 1 Close-Grip Bench Press It's probably the single most "value for time" exercise to build bigger and stronger triceps. A close-grip bench allows you to maximize mechanical tension, and more mechanical tension means more strength and size. Keep your elbows tight to your body to better isolate the triceps. Heavy lockouts or pin presses work great, too. 2 Dips This is a foundational upper-body exercise every serious lifter should do. The dip works extremely well to build the pecs, anterior delts, and triceps. To focus more on the triceps, try to keep your legs straight and in front of your body. If you want to take your dips to the next level, add additional resistance with weight or bands and prioritize the full range of motion each rep. 3 Standing Barbell Skull Crushers It's not a popular skull crusher variation, but it's definitely one of my favorites. Make sure to lower the bar down slowly near your forehead and then aggressively punch the weight up. Get your head through at the top of each rep. This feels great on the triceps and works tremendously well as an accessory movement to strengthen your overhead press. 4 Bodyweight Skull Crusher This absolutely lights up your triceps. It's deceptively challenging. You can modify it as needed simply by breaking at the hips and knees slightly or raising the height of the bar. Be sure to bend at the elbows while keeping as much of your body weight as possible leaning forward. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training 4 Pro Tips For a Fast Workout Spend more of your gym time working on what matters. Here are four simple ways to set up, clean up, and get a fast workout. Tips, Training TJ Kuster November 6 Training Tip 6 Reeves-Grip Trap Bar Exercises Using a trap bar combined with the Reeves grip (holding the plates) puts you in a great position for training the traps, legs, back, and more. Deadlift, Exercise Coaching, Powerlifting & Strength, Tips Joel Seedman, PhD November 9 Training Tip Reverse-Grip Paused Pulldown To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest. Back, Bodybuilding, Exercise Coaching, Tips Lee Boyce February 5 Training Tip For Big Lats Add Intense Stretches Here are 4 painful stretches that, when added to your back workout, can help you trigger new muscle growth. Don't wimp out. Tips, Training John Meadows October 12