It’s not just about the biceps; your tricep muscles are also the key to giving you those good looking arms you’ve been training for.
Our triceps are made of three different muscles: lateral head, medial head, and long head. Triceps are an important muscle group that helps the body perform daily movements, such as pushing and sometimes pulling.
Triceps are also necessary for certain workouts, such as bench presses and military presses, which are used when you workout your upper body. We can either focus on one or all of these muscles together to build strength and muscle in our arms.
5 Tricep Exercises
If you haven’t already, switch up your routine to focus on your tricep muscles a little more and work out those arms to perfection.
1. Dumbbell Overhead Extension
Overhead extensions are a good workout for your triceps. You will need one heavy dumbbell or two light dumbbells for this exercise. Choosing between sitting or standing, place the dumbbell(s) between the palms of your hands and extend your arms towards the ceiling until your arms are straight.
Bend your elbows and slowly lower the dumbbells behind your head until they reach the back of your neck. Pause for about two seconds, followed by bringing your arms back up, over your head and then repeat to bring them down behind your neck again.
This exercise should be performed for 45 seconds.
2. Close Grip Push-Up
Start in a high plank position and with your arms shoulder-width apart. The core should feel tight. Perform a regular push up and lower your body as close to the floor as you can; then push it back up.
You can do this as slowly as you want and the focus should be on your form, feeling the burn. Perform this push up for 30 seconds.
3. Diamond Push-Up
Start in a high plank position and once you are ready, move your hand closer together where your fingers will touch to make a diamond shape.
Once you are in position, make sure your core is tight and that your torso and hips are aligned. Perform the push-up and repeat the exercise for 30 seconds.
4. Dumbbell Kickback
If you’re looking for detail and definition, this exercise should be your go-to. You will need a light dumbbell to work your triceps.
Using a flat bench or another flat surface, place your left palm and your left knee on the surface with the dumbbell in the right hand. Make sure to bend forward until you are comfortable to avoid hurting your back.
The arm with the dumbbell will start off parallel to the chest, with elbows at a 90-degree angle. To perform this exercise, you will need to lift your right arm back and continue to lift until your arm is slightly above the torso.
Bring your arm back to starting position, pause for one second and repeat the exercise for 30 seconds. Switch to the alternate side and repeat the same exercise for 30 seconds.
You will feel the burn during these exercises; the trick to achieving strong triceps and good looking arms is to work harder when you feel the burn and know that it will all be worth it in the end.
As long as you listen to your body and know what’s best for it, you will always work to protect it and keep it healthy. You should also drink plenty of water to keep hydrated.
The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
References:
Halvorson, S. (2011, November 08). Titanic Triceps In 5 Simple Steps – Progress Has Never Been So Good! Retrieved April 16, 2018, from https://www.bodybuilding.com/fun/titanic_triceps_in_5_steps.htm
D. (2018, January 12). The 15 Best Triceps Exercises of All Time. Retrieved April 16, 2018, from https://www.mensjournal.com/health-fitness/15-best-triceps-exercises-all-time/1-close-grip-bench-press/
The Best Triceps Exercises for Women. (n.d.). Retrieved April 16, 2018, from https://www.realsimple.com/health/fitness-exercise/workouts/best-triceps-exercises#close-grip-push-up
The Best Exercises for Building Perfect Triceps. (n.d.). Retrieved April 16, 2018, from https://therippedathlete.com/the-best-exercises-for-building-perfect-triceps/
