Now everyone want's the big bulky and stronger arms. To get the big bulky and strong arms, most of the time people focus on doing biceps workouts only. Most of them ignore the triceps part. But that's why they fail to get their dream arms.

Triceps are almost 2/3 of the arms. Triceps covers the big part of your arms and that's why it is important to hit the triceps to have a bigger and stronger arms.

Now, if you don't hit the triceps, you are missing the big part of your arm. Without triceps, your arms will look so immature no matter how big your biceps are...

So here we are going to talk about the exercises and workouts to hit the triceps and build them. But before going any further, Lets talk abput the anatomy of triceps. Only then we can work properly on triceps.

Anatomy of Triceps 

Now tricep muscle have three heads...

1. Long Head

2. Lateral Head

3. Medial Head

Now as you can see all the heads of triceps in the figure above, Lets move to workouts to hit all three heads of triceps and buld it properly.

TOP TRICEPS WORKOUTS / EXERCISES

1. Dumbbell overhead triceps extension.

One of the best and most effective workout to hit the long head of triceps is dumbbell overhead triceps extension. You can hit your long head of triceps properly by doing this exercise.

Dumbbell overhead triceps extension

Now as you can see in the image above, all you have to do pick a dumbbell with diamond grip over your shoulder and slowly bring it downwards behind your back. Keep in check that you do stretch while bringing it down. Now slowly bring it up, over your shoulder, and contract your triceps at the top. Make sure that you are not flaring your elbows and at the same time they are not pointing inside too much. 

Though this is a very good exercise, some peoples are not comfortable doing this. Alternate way to do this exercise is doing with cable. You can also do cable overhead triceps extension.

2. Triceps cable push-down.

While talking about the lateral head of triceps, cable push-down is one of the common yet best exercise to build the lateral head of triceps.

Triceps cable push-down

As shown above, take a pronated grip and slowly push down the cable. While pushing down, keep in mind that you are not using momentum, slowly push it down and contract your tricep lateral head muscle at the bottom. And then, slowly bring it up.

While doing this exercise, make sure to slightly lean forward to maintain a good posture. And keep this posture during this exercise. Now you can use a v-grip bar , cable or rope for the variations in this exercise.

3. Bench Dips.

Now to get the bigger and stronger triceps, medial head also plays an important role in the picture. You have to hit the medial head of your triceps to get the over all look of triceps. One of the best exercise to hit the medial head of the triceps is Bench dips. Bench dips helps to hit the medial head properly.

Bench dips.

The best way to do this workout is sit on a bench with hands next to your thighs, now  put your legs on the another bench with extended arms as shown in the figure. Now slowly bring your body downward as far as you can go or until your arms forms a 90 degree angle  and stretch . Then slowly bring your body up and contract your muscles.