The 6 Best INNER Tricep Exercises For THICKER Arms

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Since the triceps is two-thirds of the upper body’s size, exercises that focus on all the inner heads of the triceps should be included in a routinely scheduled training program.

The triceps are involved in actions like elbow flexion and extension. Workouts that focus on the triceps are so beneficial for more than just looks; they also increase strength and range of motion.

In this article, I will show you the most important inner tricep exercises that will make your arms bigger and thicker, But before we dive in you have to know what are the three parts of the triceps.

The triceps have 3 heads, which may come as a surprise to some. Yet, as you’ll see, every one of those heads is an integral part of the whole triceps.

The long head, positioned in the upper back of the arm, is primarily responsible for the triceps’ total mass.

The lateral head is the most prominent of the two heads when viewed from the outside.

Last but not least, we have the medial head. While it is the most hidden of the three, the triceps brachii plays a significant part in triceps definition and provides stability and strength to the triceps in general.

6 Best Inner Tricep Exercises For Bigger Arms

The secret to developing attractive triceps is to focus on developing all three heads in a balanced manner.

And to do this, you need to practice the optimal workouts for each head of the triceps instead of focusing on general triceps workouts.

In spite of the fact that all three heads of the triceps muscle cross at the elbow and, thus, all three will be engaged to some degree in every triceps exercise.

Now, let’s see some popular inner triceps exercises

1. Reverse Grip Bench Press

Keep in mind that using the reverse grip position may feel strange at first. It may take up to two weeks for your body (and particularly your hands and wrists) to get used to the novel barbell grip.

Having gotten that out of the way, let’s move on to the more hands-on details!

You can target the same muscles with this alternative tricep exercise

How to perform:

  1. Lay down on a flat bench or an incline bench that’s been changed to a flat bench. Make sure your feet are flat on the ground.
  2. Make sure your hands are facing away from your face while you lift a barbell or a set of dumbbells using the underhand grip.
  3. Holding the weight above your head with your arms extended, but not locked out, is a good beginning posture.
  4. You should bring the bar downwards and away from your face until it touches the bottom part of your chest.
  5. Forcefully bring the bar up slowly and forward to its original position in front of your face.
  6. The number of repetitions is as follows: 10-12 Reps

Equipment Used:

  • A flat bench or an incline bench adjusted to be flat
  • Barbell or dumbbells

Pro Tips:

Don’t arch your back; instead, keep it flat against the bench for the duration of the exercise. If you have to arch your back to raise the weight, you’re definitely attempting to lift too much.

With this technique, the location of the elbows is crucial; maintain your elbows tucked in against your body on each side as you lower the weight to your chest.

When bringing the bar down to your chest, take a deep breath in, and while raising it, exhale completely.

2. Bench Tricep Dumbbell Kickback

The triceps may be effectively targeted with triceps kickbacks. Top athletes, bodybuilders, mothers, the elderly, and the young all practice it, and everyone may reap the rewards.

It’s a great way to strengthen your triceps while also giving your arms a boost.

How to perform:

  1. Make sure you’re training with a light dumbbell
  2. The proper way to lift a dumbbell is to lean forward with your back almost horizontal, and your hand on the weight.
  3. For added stability, rest one hand on your knee, although a weight bench is preferable,  bring your upper arm till it is parallel with your back.
  4. From now on, keep your elbow from bending. While you work out, it should not move.
  5. Here, extend your elbow to “kickback” the load. You need to bring your arms level with your body.
  6. Now, lower the weight carefully and slowly.

Equipment Used:

  • Bench
  • Dumbbells

Pro Tips:

  • You should maintain your elbows close to your body during the whole workout.
  • Stay as still as you can and only move your forearms.
  • Your back will stay straight if you keep your head up and look forward.

3. Reverse-Grip Tricep Pushdown

The triceps pushdown is an exercise that doesn’t get enough consideration.

Rather than employing an overhand grip, you will be using an underhand grip. You will notice a difference in the tricep activation very immediately after making this change.

How to perform:

  1. Face a pulley machine (with a connected straight bar or handles) or your resistance band with your feet shoulder-width apart. Check that your handles or attachment are at chest height.
  2. Grasp the bar or the handles with your hands facing up.
  3. To begin the exercise, make sure your chest is up, your shoulder blades are together, and you’re bending slightly forward.
  4. Keeping your elbows tucked down close to your sides, engage your triceps to bring the attachment/handles down until your arms are completely extended.
  5. At the bottom of the repetition, pause and tighten your triceps firmly.
  6. Gently release the weight and return to the starting position.
  7. Repeat for the desired reps and sets

Equipment Used:

  • Cable pulley machine
  • Straight bar attachment

4. Lying Tricep Extension

When performing the lying tricep extension workout that can be done using dumbbells, barbells, or a cable machine with a low pulley, you lie on a bench and lower the dumbbells toward your head. You then lift the weight back up by extending your arms and tensing your triceps.

The lying tricep extension exercise is also called the skull crusher. As you might have guessed, this term refers to the process of lowering large weights very near your head.

How to perform:

To complete a lying tricep extension, follow these steps:

  1. Lay on a bench with your head at the end of the bench and your feet flat on the ground.
  2. Hands should be shoulder-width apart when you use an overhand grip to hold a barbell, dumbbell, or an EZ curl bar.
  3. With your palms facing inward, raise your arms straight up toward the ceiling.
  4. Bending your elbows will help you slowly decrease the weight behind your head while maintaining your upper arms still and near your head.
  5. At the bottom,  pause for a little while before slowly raising your arms back to the beginning position.
  6. Repeat for 8-12 reps, 2-4 sets

Equipment Used:

  • Flat bench
  • Barbell / EZ bae / Cable machine

5. Regular Dips

Dips are a popular and efficient exercise to develop and tone the muscles of your arms, notably the chest, triceps, and shoulders. it is a compound exercise because they train many muscle groups at the same time, making them more effective.

This exercise is an alternative to the chest dip with a few important distinctions. knowing the differences and advantages of chest dips vs triceps dips can help you determine or pick which is the best workout for you.

How to perform:

  1. Straighten your arms and pick the bars with your hands facing inward.
  2. Lower your body gradually and keep your elbows tucked into your body to put more tension on the triceps.
  3. Push yourself up to the starting position, and repeat for 4 to 12 repetitions.

Equipment Used:

  • Parallel bar or a dip machine

6. Skull Crusher

The skull crusher is a great workout for increasing the size and strength of your triceps. Additionally, they’re great to develop shoulder stability.

How to perform:

  1. On a flat gym bench, lie on your back. Except for your lower legs, your complete body should be seated on the bench. Your feet are level on the ground, and your knees are 90 degrees bent.
  2. Both your hands are holding one end of a dumbbell while the arms are raised above the chest and the elbows are spread apart but not locked.
  3. Lower the weight behind the head farther. If it seems uncomfortable you can raise the dumbbell head a little bit so that the bottom is a little higher than the top of the bench.
  4. Reverse the motion until the weight is in the original starting position—above the chest.
  5. Repeat.

Equipment Used:

  • Bench
  • Pair of dumbbells

Wrap Up:

In conclusion, training the triceps’ long head can have a variety of positive effects on the strength and conditioning of the entire upper body as well as its appearance.

The secret to efficient tricep training is to mix up these inner tricep exercises into a training routine that alternates between isolation exercises and compound ones and gradually increases the weight load over time.

Hassane Sghir
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