The Triceps muscle is scientifically known as triceps brachii. Triceps brachii is a large and thick muscle on the dorsal part of the upper arm. The shape of triceps is look like horseshoe in posterior of the arm. The ultimate function of triceps brachii is the extension of elbow joint.

          It has three(3) heads

• Long head
• Medial head
• Lateral head

The triceps muscles are primarily responsible for extending the forearm at the elbow, thus opposing the action of flexor muscles such as the biceps brachii. Located between the dorsal and ventral parts of the arm are the flexor muscles of the arm (biceps, brachialis, and brachioradialis) that are divided by an intermuscular septum.

Exercise 10: 45-Degree Incline Dumbbell Chest Press

          This Exercise mostly activates the upper and lower pectoralis major. lateral triceps brachii. The researchers said that angle must be in 30 - 45 degrees is normal.

Exercise 9: Diamond Pushups

          This Exercise is like a pushups. The Standard Pushups is best for chest and arms but moving your hands to closer together puts the emphasis squarely on your triceps. You're still going to get some load on your chest but your triceps should really feel the burn.

Exercise 8: Dumbbell Triceps Extension

          This workout is performed using dumbbells by standing or sitting, Grab a Dumbbell over head by grasping inside the dumbbell plate surface with both hands, Then slowly bend your elbows behind your head as possible as you can, weight should follow the lines of your spine. while workout  keep your trunk straight and core engaged.

Exercise 7: Underhand Cable Pushdown

          For a more comfortable exercise, McCann suggests using two handle straps instead of the straight bar, which will allow you a greater squeeze at the end of the range.". Grasp Two handle straps on a cable machine, then extend both hands down, pausing with muscle tension and returning until forearm is close to upper arm.

Exercise 6: JM Press

          Chris McCann, Strength and Conditioning coach of the team, says this would not be such a common lift in a commercial gym.JM Press is one of the key exercises for building super-strong triceps is found inside every serious powerlifting gym.

• Using a narrow grip, set up the same way you would for a close-grip bench press, with elbows set at a 45-degree angle from the body
• Grasp the barbell and unrack it, with your arms fully extended.
• Tuck your elbows about 45-degrees fro your sides and point them toward your feet
• twist your elbows and lower the bar to meet somewhere between your upper chest and your jaw, your forearms and biceps touching.
• Extend your elbows to press the bar straight up. That's one rep

Exercise 5: Skull Crushers

          Skull Crushers(Lying triceps extension) the upper arms are locked in position, the long and lateral heads of triceps are play a game here. If you work the movement on an incline bench, you'll target the long head of your triceps, whereas doing the movement on a decline bench will target the lateral head.

Exercise 4: Isolated Triceps Extension

         Work your triceps and you might forget that it has three separate parts: the lateral head, the medial head, and the long head.If you're not regularly doing exercises like this, with your arms over your head and using the long head alone, then this last part might not get the attention it deserves.

Exercise 3: Triceps Dips(Advanced)

         According to Fitness First Tottenham Court Road trainer Viktor Genov, the dip is one of the best exercises for building tricep strength and size.First, they allow for a great range of motion, which is critical to working a muscle fully.

        The dip also boosts muscle fiber recruitment because it is a compound lift that causes shoulder extension and elbow extension, and the pattern of movement allows for both a huge stretch and contraction at the bottom of the movement.”

Exercise 2: Rope Triceps Pushdown

           By replacing the straight bar with the rope during the pushdown, the knuckles face out instead of upward, which allows the pushdown to concentrate more of its energy on the lateral head of the tricep at the outside of the arm. The rope allows the greater range of motion than the straight bar.

Exercise 1: Close-Grip Bench Press

          The Bench Press is the one of the greatest triceps workout for your core and chest. When you place your hands closer together, your triceps have to work harder, which can lead to increased growth and strength.

Conclusion:

         These are the top 10 exercises for Triceps. Triceps is the one part of your arms, Remember arms has two parts called Biceps and Triceps.

          Always try to work with proper knowledge and guidance by expert in this field to achieve maximum strength, muscle growth and prevention from injury.