Did you know that building big triceps is directly proportionate to building big arms? Well, you might be surprised to know that the biceps constitute much less of your arm size than the larger triceps.
Traditionally when it comes to building aesthetically good arms, the triceps don’t get the attention as much as the biceps. Hence, it is obvious that you need to compliment your bicep workout with a proper tricep workout.
From the human anatomical standpoint, the triceps or triceps brachii comprises of a three-headed muscle located at the back of the upper arm. These muscles help in extending the elbow and the long head helps the latissimus dorsi muscle (broadest muscle of the back) located on the back, to bring the arm towards the body.
Whether you want to build strength and endurance for your sporting activities or you want to get rid of those flabby muscles that wobble under your upper arms, the triceps will always remain an important part of the body as it contributes to a powerful and toned upper body and helps in our day to day activities. Here is a mix of 5 best tricep exercises that can help you in the long run for a fitter you.
#1 One Arm Band Pushdown
This exercise if performed correctly can help you to build good tricep muscles. This can be performed while travelling or at home. There are various versions of it but the one with the band allows for an extended range of motion. The triceps pushdowns also work your shoulders, abdominal muscles, and upper back.
Step 1: At first attach an elastic exercise or resistance band to an overhead object and grasp one side of the loop with any one of your hands.
Step 2: Now keep your elbow tight against the side of your body and extend your arm downward and straighten your arms.
Step 3: Bring it slowly back to the starting position at 90 degrees. Use alternate hands for every set.
Important Tips: Do 3 sets of 10 reps each. Do not move your elbows and keep it static throughout. The slower you perform this the better it is for your triceps.
Next up: Dips
Bench and upright dip are the two dips that you can do. The dip exercise is an efficient one which targets your triceps completely but it also strengthens your chest and shoulder fronts.
Step 1: You can use dip bars or a bench or chair to place your palms on it. Stand with your back facing the bench and then hold on to the edge.
Step 2: Rest your heel on the ground with knees bent and arms straight and hips close to the chair. This is the part where you lift on your hands.
Step 3: Now lower down and bend your elbows until they are at 90 degrees. Do not let your back take the support of the chair.
Step 4: Push back to the starting position with your elbows pointing behind you throughout and continue the cycle.
Important Tips: Do 3-4 sets of 15 reps each. You can extend the legs on the floor or you can put your legs on another chair of the same height instead of bending it to make the exercise a little harder. Avoid this exercise if you feel pain in the shoulders.
Next up: Overhead Triceps Extension
#3 Overhead Dumbbell Triceps Extension
This extension exercise put the triceps in the limelight as it focuses on these muscles more and helps it to get stronger more rapidly. You can do this dumbbell exercise standing, sitting, or lying down and either flat or on an incline/decline position.
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Step 1: Sit on a chair and hold a weight in both hands in front of you.
Step 2: Extend the dumbbell overhead with your palm facing each other and arms stretched out straight.
Step 3: Now bend the elbows to lower the weight behind your head until it is perpendicular to the floor.
Step 4: Pause for 1-2 seconds and then straighten your arms to bring the dumbbell back to the starting position.
Important Tips: Do 3 sets of 8 reps each. Do not arch the back and your upper arms should remain in place throughout the exercise.
Next up: Dumbbell Kickbacks
#4 Dumbbell Kickbacks
The dumbbell kickback exercise helps in muscle activation. This exercise particularly works on the principle of going against gravity to move the weight.
Step 1: Stand by holding a dumbbell in each hand and drop your hips back. Pull the elbow up to torso level.
Step 2: Now extend the arms behind you by keeping the elbow in the same position and focus on contracting the triceps.
Step 3: Next lower your forearms down to about 90 degrees and repeat the exercise.
Important Tips: Do 3 sets of 12 reps each. Try to keep the upper arm stationary against the body throughout the exercise.
Next up: Diamond Push-ups
#5 Diamond Push-ups
This exercise emphasises all three heads of your tricep muscles and is one of the most effective and difficult moves to execute. It requires tremendous upper body strength to perform it. If mastered correctly it can give you great results.
Step 1: Begin by placing yourself in a plank position. Now move the position of your hands and place it under your chest.
Step 2: Spread your fingers with the thumbs and forefingers touching making a diamond shape.
Step3: Now bend your elbows and go down until your chin or chest touches the ground. Make sure that your back is flat and not bent.
Step 4: Come back to the plank position by stretching your arms completely and repeat the same.
Important Tips: Do 3-5 sets of 10-15 reps each. Make sure that your torso remains rigid during the course of the exercise and abs are engaged.
Which of these exercises are you going to try out? Tell us in the comments below!