Top
8 Exercises for Increasing Tricep Muscle
We'll make this brief
because we know you want to move on to the greatest triceps workouts (after all,
you're here). Simply put, the triceps are a group of three muscles that are
found on the back of your upper arm: the lateral, medial, and long heads. The
following section of this post will go over a variety of various triceps
workouts that you can use if you want to work on all three heads of the triceps.
The triceps can be
worked with a variety of exercises, many of which target a variety of arm
muscles. However, there are a few certain workouts that will concentrate on the
triceps and produce the finest results.
While the top 8
exercises for building triceps in this article largely employ free weights,
there is some use of a machine. Remember that you may modify your exercises to
use the proper equipment and weights if you are familiar with the structure and
role of the triceps' muscle groups.
1.
Bench Press with a Close Grip
This triceps workout
will strengthen your chest and core in addition to the targeted area. Keep your
index fingers on the inside edge of the knurling as you take an overhand grasp
on the barbell (i.e. the rough and textural part of the bar) To leave a small
gap between your lower back and the bench, slightly arched your back. The bar
should be taken off the rack and held above the sternum with the elbows tucked
in at a 45-degree angle on either side and the arms totally straight. Consider
lowering the weight for the final set and then upping the reps to the point of
failure. Drive through at your feet as you press the bar upward after lowering
the bar till it lightly touches your body.
2.
Cable Rope Tricep Pushdown
Don't use too much
weight if you're working your triceps with this workout. Connect a rope to the
tall pulley at the cable station. Keep your arms bent and your hands
shoulder-width apart as you take the handle with an overhand grip. Your upper
arms should be tucked in at the sides. Push the bar down until your elbows are
locked, keeping your upper arms stationary. Repeat from your starting position.
3.
Bench Dip
This simple exercise
doesn't take a lot of strength or experience, unlike the tricep dip, but it is
simple for beginners to perform incorrectly, so seek a personal trainer or
coach for advice. Grab a regular exercise bench and carry out the following
actions: With your back to the bench and your hands shoulder width apart, stand
up and take a seat. Slowly lower your body until your arms and forearms are at
90-degree angles while keeping your legs straight and extended in front of you.
Don't stoop any lower than this. As you lower, keep your back against the
bench. As you lift back to the beginning position, squeeze your triceps by
pressing downward through your hands. Repeat.
4.
Diamond Push-ups
This tricep workout can
be done at home and is a moderately hard alternative to the regular push-up. Depending
on your strength level, start in the push-up position with your toes or knees
on the floor. However, place your hands together in the shape of a diamond
(i.e. index fingers and thumbs touching). Lower your chest till it almost
touches the floor while maintaining a straight back and a strong core. Repeat
after me.
5.
Tricep Dips
For males who have more
training under their belts, here is another tricep exercise. If you have
shoulder problems, you should stay away from this move because it requires
using your entire body weight. Increase the amount of sets and reps as you get
better, starting with simply 2 sets of 8–10 repetitions. Maintaining your body
perpendicular to the floor, support yourself on the parallel bars (if
necessary, utilise a machine where your knees can rest on a pad for
assistance). If you'd like, bend your knees while remaining in your starting
posture and cross your ankles. Lower your body until your elbows are slightly
below your shoulder joints, whichever comes first. To return to the beginning
posture, push down with your hands until your elbows are almost locked. Repeat.
6. One-Arm Overhead Extension
It's probably something
you already do, making it a very easy and approachable tricep exercise that you
can perform while standing or sitting on a bench. Grab a weight with one hand
and stand or sit up straight on an exercise bench (avoid going too heavy,
especially when starting out). Lift your arm slightly behind your head while
holding the dumbbell with a bent elbow. When your arm is straight up in the
air, extend your elbow. To complete the set, complete 10 reps with one arm
before rotating to the other. Keep your core tight when lifting the weight
overhead to preserve your lower back, especially if you're doing this exercise
while standing.
7.
Two Arm Overhead Cable Extension
Without the Olympia,
most bodybuilding fans are unfamiliar with the sport. There was a time when the
newest competition was the biggest in the sport, and the late, great Larry
Scott was the inaugural winner. Despite being mostly known for the preacher curl,
he also had a favorite exercise for the back of the arm: two arm overhead cable
extensions. His justification is detailed in Scott's book "Loaded
Guns." It's the best exercise for building size on the long head of your
triceps that you will find.
While practicing this exercise, Scott had an unique equipment where you could rest your arms and droop your head. A more contemporary variation would involve employing a high cable pulley while stooping.
8.
Triceps Kickbacks
In order to support the
back, place the right foot forward on a step or platform, rest the right
forearm on the thigh, or let the arm fall directly below the shoulder. Pull the
elbow up to the level of the torso while holding a weight in the left hand. Extend
your arm behind you while keeping the elbow in that posture and concentrate on
tightening your triceps muscle. For one to three sets of 8 to 16 repetitions,
lower the forearm to around 90 degrees. Throughout the exercise, keep your
upper arms immobile against your body.
0 Comments