Understanding The Tricep
When focusing on strength training and sculpting a well-rounded physique, many often emphasize training the biceps and totally forget about the triceps. However, the triceps, which comprise three heads on the back of the upper arm, equally deserve attention as vital muscles.
Here you will have 3 exercises that will help you grow bigger triceps.
Triceps Dips:
Step 1: Sit on a stable bench or chair with your hands placed beside your hips, gripping the edge of the seat.
Step 2: Slide your hips forward off the bench and extend your legs out in front of you, keeping your feet flat on the floor.
Step 3: Lower your body by bending your elbows until they are at a 90-degree angle, ensuring that your elbows stay close to your body.
Step 4: Press through your palms to straighten your arms, lifting your body back up to the starting position.
Step 5: Repeat for the desired number of repetitions, focusing on maintaining control throughout the movement.
Triceps Pulldowns:
Step 1: Attach a Rope or V-shaped bar to a high pulley cable machine and grasp the bar with an overhand grip, hands shoulder-width apart.
Step 2: Stand facing the cable machine with your feet shoulder-width apart and a slight bend in your knees.
Step 3: Keeping your elbows close to your sides, exhale as you push the bar downwards until your arms are fully extended.
Step 4: Hold the contracted position for a moment, squeezing your triceps, then inhale as you slowly return the bar to the starting position, controlling the movement.
Step 5: Repeat for the desired number of repetitions, focusing on maintaining proper form and tension in the triceps throughout the exercise.
Overhead Triceps Extensions:
Step 1: Stand or sit with a dumbbell held overhead in both hands, arms fully extended and palms facing upwards.
Step 2: Lower the dumbbell behind your head by bending your elbows, keeping them close to your head and pointing forward.
Step 3: Once your elbows reach a 90-degree angle, exhale as you extend your arms and raise the dumbbell back to the starting position, fully straightening your arms.
Step 4: Hold the contracted position for a moment, feeling the tension in your triceps, then inhale as you lower the dumbbell back behind your head.
Step 5: Repeat for the desired number of repetitions, focusing on maintaining control and stability throughout the movement.
These exercises effectively target the triceps and can be incorporated into your workout routine to build strength and definition in your arms. Remember to start with lighter weights and gradually increase the resistance as you become stronger, and always prioritize proper form and technique to avoid injury. Also don’t forget to read our previous blog on how to get bigger biceps!