The triceps is a large muscle found in the back of the arm, which is primarily responsible for a host of movements including pulling, pushing, and lifting. Looking closer, the triceps comprises of three heads, and it is imperative that one activates all the three heads to avoid any complications down the line such as muscle imbalances.
Triceps
One could perform a host of isolation and compound exercise that tone the target muscle group with utmost precision. Nevertheless, perform a proper warm-up before the training program and have a healthy diet that is a rich source of lean protein, which is crucial for muscle building and recovery.
Let us dive in deeper and look closer at the six triceps workouts that one could add to their workout programs to build bigger and stronger arms.
#1 Weighted Bench Dips
Instructions:
Step 1: Position two flat benches opposite each other and place your legs on one bench while sitting on the edge of the other bench. Place a weight plate on the thighs and place your arms on the bench for support. Ensure that the arms are fully extended in this position.
Step 2: Slowly drop from the bench and lower yourself by bending your elbows until the legs just inches off the floor.
Step 3: Pause for a second and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Ensure that the elbows are close to the body throughout the duration of the exercise.
#2 Decline Bench Barbell Triceps Extension
Instructions:
Step 1: Lie on a decline bench in a supine position; secure the barbell with a shoulder-width grip and position it in front of the chest. The palms should be facing away from the body throughout the duration of the exercise. Ensure that the arms are fully extended and perpendicular to the body in this position.
Step 2: Slowly move your arms in an arc such that the barbell is just above the head. For maximum efficiency, the upper arms must be stationary while performing this motion.
Step 3: Hold for a moment and return to the starting position.
Perform the exercise for the recommended number of times.
Important tips: Beginners are advised to perform this exercise under expert supervision. One could perform this exercise with an EZ Curl bar as well.
#3 Cable Pushdown
Instructions:
Step 1: Position yourself in front of a high pulley and secure the attachment with both the hands such that the palms are facing downwards. Plant the feet firmly on the ground at a distance that is approximately equal to the width of the shoulders. Position the attachment in front of the chest such that the forearms are perpendicular to the torso.
Step 2: Push the attachment downwards until it is in line with the hips. Ensure that the arms are fully extended in this position.
Step 3: Pause for a second and return to the starting position.
Perform the exercise for the recommended number of times.
Important tip: Do not use momentum to raise the attachment as an improper form could lead to a serious rotator cuff injury.
#4 Dumbbell Triceps Kickback
Instructions:
Step 1: Stand near a flat bench and place the right knee on the bench. Hold a dumbbell with the left hand and place the right arm on the bench for support. In the initial position, the left forearm must make a 90-degree angle with the upper arm.
Step 2: With a stationary torso, slowly move the left arm back until it is straight and parallel to the torso.
Step 3: Hold for a moment and return to the initial position.
Perform the exercise for the recommended number of times. Repeat the same motion on the other side to activate the triceps of the other arm.
Important tip: Keep your elbows close to the body throughout the duration of the exercise.
#5 Dumbbell Overhead Triceps Extension
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart and secure one end of the dumbbell with both the hands. Place it overhead such that the arms are straight and perpendicular to the floor.
Step 2: Gradually lower the dumbbell behind the head by bending your elbows until the forearms make contact with the biceps.
Step 3: Hold for a moment and return to the initial position.
Perform the exercise for the recommended number of repetitions.
Important tip: Perform the dumbbell triceps extension in an alternate fashion for a more isolated workout experience.
#6 Close-Grip Push-Ups
Instructions:
Step 1: Lie on the floor in a prone position and quickly transition yourself into a plank such that the body is resting on the palms and the toes. Ensure that the arms are fully extended and are placed close to each other. Do not let your body sag towards the floor in this position.
Step 2: Gradually lower the torso by bending your arms until it is just inches above the floor.
Step 3: Pause for a second and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: Perform the exercise while wearing a weighted vest for added resistance and improved customisability.
