Introduction
If you want to have a powerful looking arm then it is advisable that you focus more on your triceps. The triceps which are found at the back of the upper arm are important both for the strength and appearance of the arms. It doesn’t matter if you want to lift heavy weights or have a toned body, improving your muscular strength especially the triceps is important. Building Your Empire Free Unlimited Hosting with cPanel TRICEPS EXERCISE
Anatomy of the Triceps Muscle
The triceps brachii is a three-headed muscle with a long head, a lateral head and a medial head. When these muscles contract together they enable you to extend your elbow and enable you to bear weight on your arm while pushing.
Benefits of Triceps Exercises
Triceps exercises are not only for beauty, they intensify active strength, increase the level of shoulder posture, and provide stability of the shoulders. Moreover, strong triceps assist a lot during triceps exercises like bench pressing and push-ups.
Warm-Up for Triceps Workouts
It is recommended that you engage in some warm up exercises before you start your triceps routine to reduce your risk of injury and increase your performance levels.
Dynamic Warm-Up Techniques
Introduce some dynamic stretches such as arm circles, push up walkouts, and some light resistance band work to get the engagement of your triceps.
Injuries Due to Lack of Warm-Up
Good warm ups lead to an increase in blood flow which in turn makes the muscles more flexible and also reduces the chances of muscle strains.
Bodyweight Triceps Exercises
Diamond Push-Ups
This is a great Bodyweight exercise that also works on the triceps muscle. I’m talking about the Diamond push ups!
- How to Perform: Position your hands below your chest with your thumbs and index fingers creating a diamond shape. Gradually lower your upper body while making sure that your elbows stay tucked in close to your ribs.
- Tips: Head in a neutral posture with a straight upper back while making sure that your elbows are not extended towards the sides.
Triceps Dips
These are another useful exercise which requires very little equipment and time.
- Perfect Form: Grab a set of parallel bars or simply a strong chair. Lower yourself by bending your elbows until they reach a right angle at 90 degrees, and afterwards push your body upwards.
- Modifications: Those who are just starting can rest their feet on the ground for support.
Dumbbell Triceps Exercises
Dumbbell Overhead Triceps Extension
So to use this exercise you only need one dumbbell, and it’s great for working all three parts of the triceps.
- Step-by-Step Guide: Grab a dumbbell with both hands, reach above your head, and then lower the weight down behind your head. Then return back to the starting position.
- Safety Tip: Make sure to keep your elbows in tight near your ears.
Dumbbell Kickbacks
Kickbacks are perfect for working the triceps in isolation.
- How to Perform: Grab a dumbbell in each hand and bend slightly forward. Raise your arms backward with locked elbow joints to exert the triceps.
- Variations: This exercise can be modified with alternating arms or resisted using failure bands.
Cable Machine Elbow Extension Workouts
Tricep Pushdown
Pushdowns are one of the most effective ways of controlling resistance.
- Technique: Why don’t you grab a straight or rope handle and attach it to a high pulley? The aim here is to push the handle down until your elbows are completely straightened.
- Pro Tip: Everyone loves a good forearm workout but it does not come at the cost of focusing on the elbows and whether they are stable.
Cable Triceps Pulldown Machine
For everyone who loves overhead extension workouts as do I, did you know this technique is crucial for maintaining constant tension throughout the muscle being worked on?
- Benefits: Tricep extension targeting the long head has never been this easy.
- Execution: Grab a rope attachment, pull it back and extend your arms overhead.
Barbell Tricep Workout
Close Grip Bench Press
If you want to perform a close grip bench press, this exercise works as a great compound movement for the chest as well as the triceps because it helps build strength in them.
- Correct Setup: Grab the barbell with both your hands equally spaced distance from one another at shoulder width. Now that the setup is done, grab the barbell and lower it to your chest.
- Common Mistakes: Avoid flaring your elbows outwards in this case.
Skull Crushers
Skull Crusher Triceps offer the opportunity to isolate triceps enabling growth.
- Controlled Movements: Make sure to grab a lightweight as this can help ensure you focus on the form at hand.
- Form Tip: Keep your upper arms and elbows rigid the exercise will work much better.
Advanced Triceps Exercises
Body Triceps Extension
Start training with weights and level up your workout with body triceps extension as it allows you to work on your own bodyweight.
- Technique: With respect to yourself while training when you push and extend yourself downwards in this case, grab a bench to ensure stability.
- Advanced Tip: Want to increase the intensity of this exercise? Then try slowing down the tempo to achieve the desired results.
Weighted Dips
Get stronger and develop upper body muscle mass by performing weighted dips.
- Execution: Strap on a belt or let a dumbbell rest between your legs.
- Safety First: Avoid doing this exercise outside the proper range of motion because this might strain your shoulder joint.
Stretching and Recovery
Importance of Stretching
Stretching limbs also helps relieve stiffness if one already exists.
Best Stretches for Triceps
Try using overhead tricep stretches and cross body arm stretches.
Recovery Tips
Take good sleep, drink enough water, eat enough protein to ensure you recover properly.
Designing a Triceps Workout Routine
Balancing Push and Pull Movements
Include chin ups alongside triceps dips or vice versa to ensure you focus on equal components during training.
Frequency Recommendations
Train your triceps at least 2 to three times every week but ensure you get to complete at least 48 hours without working out.
Integrating Full-Body Workouts
Incorporate training your triceps along with big lifts for more exercises per session.
Conclusion
Training for triceps is crucial for muscle, strength, proper function, and body contouring because one builds great definition with consistent work. So why do you wait? Defeat your demons and commence your triceps odyssey!
FAQs – TRICEPS EXERCISE
1. What is the best triceps exercise for beginners?
Beginners may use triceps hover pushups and triceps dips as they too are sufficient.
2. How often should I train my triceps?
Try to work out 2 to 3 times weekly observing rest periods between sessions.
3. Will tricep workouts help get rid of my arm flab?
Without a doubt, tricep exercises help in muscle definition as well as toning your arms.
4. Will I need other tools apart from my arms for tricep workouts?
Not really, tricep workouts can easily be done using bodyweight, dumbbells and other simple tools.
5. How long does it take to get stronger in terms of triceps strength with the workouts?
With compliance, you should be able to notice the changes within four to six weeks, excelling over time.
