Do you want to build massive arms? From compound lifts like the bench press to isolation exercises like cable pushdowns, there’s no shortage of exercises that – if combined with the right diet – can build massive, powerful triceps.In this blog post, we’ll share the “Best Triceps Workout Tips“. Whether you’re bulking up over winter or trying to retain as much muscle as possible during a cut, these five exercises will help you develop a pair of seriously impressive triceps.
The Anatomy of the Bicep
Before you jump into a workout routine and start throwing weights around like a gorilla, you need to understand the nature of the human body and how the muscles work in conjunction with one another. A basic understanding of anatomy and physiology will help you make sense of the workout and keep you on track for form, posture and performance.
The triceps are made up three heads that run between the scapula (shoulder blade) and one of the forearm bones (the ulna). These heads are known as the Lateral, the Medial and the Long.
- Lateral Head – Located on the outward side of the humerus (long bone of the upper arm) and is responsible for movements requiring high-intensity force.
- Medial Head – Located on the inline of the body, mostly covered by the long and lateral heads. It is primarily responsible for slow, more low-intensity movements.
- Long Head – Largest of the 3 heads, running predominantly along the bottom side of the humerus. The long is employed when sustained force is necessary or where there is a need for synergistic control of the shoulder and/or elbow joints.
Best Triceps Workout Tips
1. Bench Dips
This is one of the easiest and the best triceps exercises to help you build muscle. You don’t require much equipment to perform dips.Simply place a bench behind your back before you begin and ensure that the bench is perpendicular to your body. Looking away from it, keep your hands fully extended (separated at shoulder width) and hold on to the edge of the bench. Keep your legs extended forward, bent at the waist and perpendicular to your torso.
How To Do it: Once you’re ready in this position, gradually lower your body (while simultaneously inhaling) and bend your elbows until you lower yourself far enough to reach an angle slightly lesser than 90 degrees between your upper arm and forearm. Now, raise your torso with the help of your triceps until you’re back to the starting position. Repeat the same for the recommended amount of repetitions. Always keep your elbows as close together as possible throughout the movement and ensure that your forearms are always pointing down.
2.Close Grip Bench Presses
CGBP are perfect to target all three heads of the triceps at once. As a bonus, this workout also adds definition to the inner chest, separating the two pecs perfectly.What makes the close grip bench press one of the best triceps exercises is because permits the muscle to handle a huge amount of weight resulting in accelerated muscle and strength gains. Just like a regular bench press, it requires your hands to be kept close together instead of being stretched far apart.
How To Do it: Keep your hands close together in the middle of the bar (about a foot apart from each other). Throughout the movement your elbows need to be tucked in close to your torso and not stick out to the sides at all. Lower the weights slowly until your triceps are parallel to the ground and pause for a second at the bottom before accelerating back upwards.
3. Skull Crushers
Lie face up on a flat bench with your arms extended upwards. Ensure that your upper arm is perpendicular to the ground.
How To Do it: To begin, slowly bend your arms at the elbow and lower a dumbbell, barbell or EZ-bar towards your head (hence the name skull crushers) until your arms reach a 90-degree angle. Do not move your arms at all while performing this movement. Then, slowly release your arms upwards again and squeeze the contraction at the top for a second.
4.Overhead Dumbbell Extension
The overhead extension is awesome for building size and thickness in your triceps. By raising your arms overhead, you stretch the triceps’ long head, meaning it can contract more strongly than when your arms are fixed by your sides. While you can do this movement one arm at a time, here you use both hands and go heavier with only one dumbbell. Start with the weight on one knee, then kick it up to your shoulder before pressing it overhead to begin the set. At the end of the set, reverse the sequence, coming down to your shoulder and then to your knee.
How To Do it: Sit erect on a low-back bench, feet flat on the floor or on the footpads. Grasp the inner plate of a dumbbell with both hands and hold it overhead at full arm extension, keeping your elbows alongside your ears. Wrap your thumbs around the bar. Keep your head straight and your lower back pressed into the backpad. Bending only at your elbows, lower the weight behind your head until your arms form 90-degree angles. Hold for a brief count, then press back up to full arm extension and squeeze your triceps hard at the top.
5.Rope Triceps Pressdown
This move zones in on your triceps—but only if you do it right, says Mike Mejia, C.S.C.S. If you use too much weight, you’ll involve your back and shoulder muscles, defeating the purpose.
The trick: Imagine that you’re wearing tight suspenders that hold down your shoulders as you do the exercise. If you can’t keep your shoulders down, lighten the load.
How To Do it: Attach a rope handle to the high pulley of a cable station. Bend your arms and grab the bar with an overhand grip, your hands shoulder-width apart. Tuck your upper arms next to your sides.
Without moving your upper arms, push the bar down until your elbows are locked. Slowly return to the starting position.
6.Reverse One-Arm Cable Triceps Extensions
For this exercise, you will be required to set up a cable station with a handle attachment, ensuring that the handle is as high as possible on the rack. Keep your arm and elbow tightly tucked into your torso throughout the movement.
How To Do it: Holding the handle with an underhand grip, bend your elbow and gather all your strength to squeeze your triceps ad hard as possible at the bottom. Hold the contraction for a single second before gradually raising the cable back up to the start position. Remember this workout involves the movement only of your elbow joint. For maximum effect ensure your upper arm remains stable at its position throughout the movement.
Follow this “Best Triceps Workout Tips” and make big tricep