Five Best Effective Exercises for Triceps
The triceps are an essential muscle group in the upper arm that plays a vital role in various pushing and pulling movements. Building strong triceps can improve your performance in exercises like bench press and overhead press and enhance the overall aesthetic of your arms. Here are five of the best exercises for the triceps, along with their procedures and techniques.
Close-Grip Bench Press
This exercise is one of the most effective exercises for targeting the triceps. To perform it, lie flat on a bench with your feet firmly planted on the floor. Grab the barbell with your hands placed slightly less than shoulder-width apart. Lower the barbell towards your chest, keeping your elbows tucked in. Press the barbell back up, keeping your elbows locked in. Aim for 3-4 sets of 8-12 reps.
Dips are another great exercise for the triceps that can be performed with or without equipment. To do them, stand in front of parallel bars or a sturdy surface. Place your hands on the bars or surface and lift yourself up, keeping your elbows locked. Lower yourself down until your elbows reach a 90-degree angle. Push yourself back up, keeping your elbows locked. Aim for 3-4 sets of 8-12 reps.
Skull crushers, also known as lying triceps extensions, are a popular isolation exercise for the triceps. To perform them, lie flat on a bench with a barbell or dumbbells in your hands. Extend your arms straight up towards the ceiling. Lower the weight towards your forehead, keeping your elbows in. Raise the weight back up, extending your arms back to the starting position. Aim for 3-4 sets of 8-12 reps.
The triceps pushdown is an excellent exercise for targeting the lateral head of the triceps. To perform it, attach a rope or bar to a cable machine. Stand in front of the machine with your feet shoulder-width apart. Grab the rope or bar and push it down towards your thighs, keeping your elbows locked in. Raise the weight back up, keeping your elbows locked. Aim for 3-4 sets of 12-15 reps.
Overhead Triceps Extension
The overhead triceps extension is a compound exercise that targets multiple heads of the triceps. To perform it, stand with your feet shoulder-width apart and grab a dumbbell with both hands. Raise the dumbbell above your head, keeping your elbows locked. Lower the dumbbell behind your head, bending your elbows. Raise the weight back up, extending your arms back to the starting position. Aim for 3-4 sets of 8-12 reps.
Proper technique is crucial for getting the most out of these exercises and minimizing the risk of injury. Always warm up before exercising to increase blood flow to your muscles and reduce the risk of injury. Focus on proper form and technique rather than lifting heavier weights. Breathe in when lowering the weight and exhale when raising it. Avoid locking your elbows, as this can put undue stress on the joint. Incorporate these exercises into a well-rounded workout routine that includes a variety of exercises for different muscle groups. By doing so, you can strengthen and tone your triceps, improve your overall arm strength, and achieve your fitness goals.