Hello guys welcome to another blog. Today we will discuss about 11 best triceps exercises, how to extend triceps, full explanation about tricep exercises.
Few important points to remember
• Warm up your body before any weight related exercises.(e.g. warm up means running, pushups, situps etc.)
• Beginners stick with machine exercises for few weeks,once you have know the basics then you can continue with free weights.
Tricep
The triceps, also triceps brachii (Latin for "three-headed muscle of the arm"), is a large muscle on the back of the upper limb of many vertebrates. It consists of 3 parts: the medial, lateral, and long head. It is the muscle principally responsible for extension of the elbow joint (straightening of the arm).
11 Best Exercises for Triceps for grow and strengthen your arms.
- 1. Diamond dips
- 2. Close up - grip Bench Presses
- 3. Bar Triceps extensions
- 4. Triceps extensions
- 5. Dumbbell triceps extensions
- 6. Seated triceps extensions
- 7. One arm dumbbell triceps extensions
- 8. Triceps kickbacks
- 9. Dumbbell Row kickbacks
- 10. Triceps push down
- 11. Triceps dips
1. Diamond Dips
Muscle : Triceps Brachii
Step 1 - Place yourself position but have your hands placed directly under your chest with your index fingers and thumbs spread and touching so they from a diamond.
Step 2 - Keep your back flat as you lower your body until your chest is nearly touching hands.
Step 3 - Pause, then push yourself back up to the Starting position.
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2. Close up grip Bench Presses
Muscle : Triceps Brachii
Step 1 - Position yourself on a regular free weight flat bench press machine. Lie flat on your back and grab the Barbell above you with a very narrow grip.
Step 2 - Focus on keeping about an 6-8 inch width in your grip lift the Barbell off to the rack and lower it to about 3 inches above your chest and then bar back to the start position.
Step 3 - Make sure to focus on keeping your elbows in towards your body throughout the full range of the movement.
3. Bar Triceps extensions
Muscle : Triceps Brachii
Step 1 - To begin, stand up holding a Barbell or e-z bar using a pronated grip(palms facing forward) with your hands closer than shoulder width apart. Now elevate the Barbell above your head until your arms are fully extended.
Step 2 - Keep your elbows in. This will be your starting position. Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semi circular motion behind your head until your forearms touch your biceps.
Step 3 - The upper arms should remain stationary and only the forearms should move. Breath in as you perform this step. Go back to the starting position by using the Triceps to raise the Barbell. Breath out as you perform this step.
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4. Triceps extensions
Muscle : Triceps Brachii
Step 1 - Positioning the bar over your eyes keeps your under some tension while are in the extended position.
Step 2 - Now, keep your upper arms fixed in the extended position while you bend your elbows and allow the weight to descend under control toward forehead.
5. Dumbbell Triceps extensions
Muscle : Triceps Brachii
Step 1 - Lie on a flat bench holding a dumbbell in each with your arms extended straight up from your shoulders inhale and slowly bend your arms return to the Starting position, exhaling as you complete the movement. This exercise equally works all the heads of the Triceps.
6. Seated Triceps extensions
Muscle : Triceps Brachii
Step 1 - Sit on a bench, and grab pair dumbbells. Hold them so that they are at arm's length above your head with palms facing inward together.
Step 2 - Keep your upper arms stable as you lower the dumbbells behind your head until your forearms are just past parallel to the floor.
Step 3 - Pause, then straighten your arms to return the dumbbells to starting position.
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7. One arm dumbbell Triceps extensions
Muscle : Triceps Brachii
Step 1 - Hold your arm in full extension up above your body. Make sure your elbow is facing away from your body. With your non weight bearing hand, grab and support your other arm just below the elbow.
Step 2 - Next, lower the weight down, bending at your elbow. Once the forearm is parallel to the floor you may bring the arm back full extension.
8. Triceps Kickbacks
Muscle : Triceps Brachii
Step 1 - Kneel comfortably on a bench with the same leg that you hold the weight with. Now with your back straight and your head looking straight ahead start with the weight at a ninety degree angle (as shown above)
Step 2 - Extend the weight keeping your elbow completely stationary.
9. Dumbbell Row Kickbacks
Muscle : Triceps Brachii
Step 1 - Stand with your feet shoulder-width apart and with your knees slightly bent. Hold a light dumbbell in each hand and bend forward at the waist until your torso is almost straight down with your palms facing in, as illustrated.
Step 2 - Row the weights straight up until they reach the sides of your arms are bent at right angles. Ideally your upper arms should be parallel to the floor.
Step 3 - Immediately perform a kickback manoeuvre extending your arms straight behind you.
Step 4 - Squeeze your Triceps, then bend your elbows to lower the weights back down so that they are along your sides once again.
Step 5 - Lower the weights back down until your arms are hanging straight down below your shoulders.
10. Triceps Push down
Muscle : Triceps Brachii
Step 1 - Stand facing the machine with your hands on the bar and your elbows against your Sider : inhale and straighten your arms, but don't separate your elbows from your Exhale as you complete the movement.
11. Triceps Dips
Muscle : Triceps Brachii
Step 1 - Place your hands on the edge of a flat bench and rest your feet on another bench. Assume torso-leg angle of about 90 degrees.
Step 2 - Inhale and bend your arms. Straighten your arms to return to the Starting point, exhaling as you complete the movement. Exercise works the Triceps, Pectoralis, and anterior deltoids.
Important Notice for Above exercises
Sets - 3-4
Reps - 20-30
Rest - 60 second is enough
Some important question with answers
Q. How do i build triceps fast?
A- There nothing you can do fast. It's take some time if you follow the instructions then it will help you to grow and without any injury. Follow the upper instructions.
Q. What triceps Exercises hits all three head?
A- Mainly dips are more efficient than anything for arm muscles.
Q. Do dips hits all three triceps head?
A- Yes, it will help you grow and strengthen your arms.
That's all for this blog. These 11 Best Triceps Exercises help you to grow and Strengthen your arms. Let us know is this blog helpful to you or not by comment below.
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