How to build Tricpes fast with these three simple exercises

Build Tricpes fast with these 3 simple Exercises.

Arms, like abs, are at the forefront of most people’s minds because they look impressive.

1. Diamond Push-Up

Diamond push-ups are far from easy, but done correctly they’re one of the best tricep exercises you can do.

To perform a regular push-up you would position your hands roughly shoulder-width apart, involving both the chest and triceps. By placing your hands together and keeping your elbows close to your body to do a diamond push-up, the emphasis is placed upon your triceps as opposed to your chest.

Here’s how it should be done:

• Start in a push-up position with your thumbs and index fingers of each hand touching to make a diamond shape
• While keeping your elbows as close to your side as possible, lower yourself down until your chest touches the back of your hands.
• Keep everything tight (abs, glutes, thigh muscles) throughout the movement.
• Push back up to the starting position and repeat.

Regressions (if it’s too difficult):

• Diamond Push-Up Against Wall
• Hands-Elevated Diamond Push-Up
• Regular Push-Up From Floor

Progressions (if it’s too easy):

• Feet-Elevated Diamond Push-Up
• Weighted Diamond Push-Up (using a backpack or resistance band)

2. Dip

Dips are another great exercise that work the triceps and chest to varying degrees depending on the variation you choose.

For most people, bench dips make a good starting point, but your goal should be to work your way towards the parallel bar dip as this variation involves more musculature.

The only drawback of the parallel bar dip is that you will need to find somewhere suitable to do it. Playgrounds quite often have parallel bars of some description, but failing that you could use the corner of a worktop or even the backs of two sturdy chairs.

Here’s how to perform a bench dip as per the video above:

• Balance between two benches or chairs, with your feet on one chair and your hands on the other.
• Keep you chest up and your back straight throughout the exercise.
• Lower yourself until your elbows are bent to about 90 degrees.
• Then press back up to straighten out your arms.

Regressions:

• Bent-Knee Bench Dips (from the floor)
• Straight-Leg Bench Dips (from the floor)

Progressions:

• Weighted Bench Dip (resting a heavy backpack or suitcase on your thighs)
• Parallel Bar Dip
• Weighted Parallel Bar Dip (using a backpack or something you can lock in between your legs)

3. Tricep Extension

Compound exercises, such as the push-up and dip, are great because they work multiple muscles at once.

But single-joint, or isolation, exercises also have their place in a well-rounded routine to train one specific muscle while working on any weaknesses or imbalances.

In the video above Ben Bruno demonstrates the bodyweight triceps extension – which isolates the triceps – using a TRX and weighted vest (because he’s a beast), but you can use a wall or any other surface instead.

Here’s how they’re done:

• Stand in front of the surface, and place your hands about 6 inches apart.
• Step back a few feet, letting your body straighten out as you do so. Keep your abs and glutes so that your body forms a straight line.
• Now lower your entire body forward, bending only at your elbows, so that your head ducks below your hands (as if you are trying to do an overhead tricep stretch).
• Keep your elbows tucked in close the whole way. The only movement should occur at the elbows.
• Extend back up using your triceps.

Regression:

• From the wall (the higher you place your hands and the steeper the angle of your body, the easier it will be)

Progression:

• From floor