When it comes to impressing someone, your muscular arms are the ones that come to your rescue. Those flamboyant arms about to rip apart your sleeves add oomph to your sturdy built. Triceps forming two-thirds of your upper arms mass are often underrated as people work on more their biceps. Ironically, well-built triceps are directly proportional to vein-popping muscular arms. This blog discusses everything you need to know about triceps followed by some of the best exercises, the integration of which in your workout regime can help you build gigantic triceps.
Three-headed muscle on the back of your arm, triceps is attached to the upper arm and shoulder joint at three places; so, it has three heads (the lateral head, the medial head, and the long head) which justify its name tri-ceps. It facilitates the extension of the forearm upon the elbow joints. Other than this primary function, triceps allow several pressing movements required in some of the most essential exercises like pulldowns, flyes, and bench press. Inadequate triceps strength may limit the movements of your presses. Therefore, working out on your triceps in the gym becomes a mandatory part of your rigorous exercise regime.
So without further ado, here goes the list of the triceps exercises:
Close-grip Bench Press
An apt exercise to overload your triceps and work on your shoulder as well as chest, the close-grip bench press can stimulate growth and strength. To do it, hold the bar on the inside of the knurling. Keep your back arched to allow space between your lower back and the bench. Now, pull the bar off the rack and bring it down to your sternum, tucking your elbows about 450 to your sides. The moment bar touches your body, pause and while pushing your feet hard towards the floor, press the bar back up to the initial position.
Here, work your triceps against a much heavier load than required in a triceps-isolating exercise as you lift your entire body weight. To do this, lift yourself on the parallel bars keeping your torso perpendicular to the floor. Bend your knees and cross your ankles. Steadily, bring your body down until your shoulder joints are at a lower level than your elbows. Now, push yourself back up until your elbows are straight.
Rope Triceps Pushdown
This exercise works wonder, especially for your triceps. You are advised not to use too much weight as it may serve you no purpose. For this, you need a rope handle attached to the high pulley of a cable station. Keeping your shoulders width-apart, bend your arms and grab the bar with an overhand grip. Let your upper arms tucked to your sides. Now, push the bar down until the locked elbows position is reached. Do this without moving your upper arms. Then, come back to the initial position slowly.
Overhead Triceps Extension
Of the three heads of the triceps muscle, the last head called the long head is rarely being worked upon. This exercise helps to accomplish this. You need a dumbbell and a bench to do this exercise. Sit on the bench and hold one dumbbell. Now, with both hands, grip the top end of the weight, forming the diamond shape. Lift the dumbbell over your head while maintaining your elbows up and core tight. Bring it down the top of your back by bending your elbow. Fully extend your arms to raise the weight, and then pause to squeeze at the top of the movement.
This is also an important exercise for your triceps. For this, lie on your back on a bench and hold the dumbbells in each hand. Keep your arms extended over your chest and your palms facing your feet. Let your elbows point outward. Bend your elbows to bring down the dumbbells to nearly your chest. Then, extend your elbows.
Lying Triceps Extension (Skull Crusher)
Being very simple and effective, this triceps workout has become the staple of bodybuilding. This works on the long and lateral heads of your triceps. To do this, hold the EZ bar and extend your arms straight up. While letting your elbows fixed and tucked inwards, gently lower the bar until it is an inch away from your forehead. Next, extend your arms back to the initial position, keeping your elbows unlocked.