Fitness expert james Grage shows you the best triceps routines and tricep exercises to fuel those gains!

After a proper warm-up I typically start my tricep routine with a close grip bench press. Keep a narrow grip and your elbows close to your sides as you lower the bar. Next I move to my first isolation movement, skull crusher. Keep your elbows back slightly to keep your triceps under tension throughout the entire movement. Overhead dumbbell extensions are next; keep your elbows close to your head through entire range of motion. Lastly I incorporate the single arm cable kick back, with a preferred neutral grip, make sure to keep your body upright. The most important part of any of these exercises is the squeeze at the end; you should feel the isometric contraction.