When we think about getting strong, toned arms, many tend to focus on the biceps since they're most visible, but the triceps muscle, which has three heads,, is also very important and located at the back of the arm. , The triceps come from the back of the shoulder and extend to the elbow joint just like the biceps do from the front. , So both the triceps and biceps work together linking the arm and upper body. The stronger the triceps, the stronger and firmer the upper body is. As Nicole Blades (NASM-certified personal trainer) said, strong triceps means strong range of motion., They also help with everyday functional movements like lifting things., Pushing and carrying things is easier. The triceps get tired easily because they have a lot of fast-twitch muscle fibers.
What are fast-twitch muscle fibers?
Every muscle has fast-twitch and slow-twitch fibers. Slow-twitch fibers don’t tire fast and work well with endurance training. So these muscles respond to high reps, from 8 or more per set. Fast-twitch fibers give a short burst of strength and endurance. So for triceps exercise, we should train with fewer reps, no more than 8, using heavier weights. You can lower the weight if you start losing endurance. This way you get effective reps. You can also do triceps exercises with supersets to also work on biceps, so the triceps don’t get tired quickly. Time: 0 2-30 minutes. Reps: 8 reps for each exercise. Equipment: one set of dumbbells weighing 8 to 0 1 kilo (one per hand).
First exercise: Overhead Triceps Extension
If you want to do an isolation triceps exercise, this one is very suitable ,Reps should be slow and controlled so the muscle doesn’t get tired fast.
How to perform the exercise correctly?
Hold a dumbbell in each hand and stand with feet vertical, spaced a bit apart ,Keep your arms close to your head, Straighten your arms fully above your head, keeping your elbows close to your head, then slowly bend your elbows backward and lower the dumbbell behind your head at less than 90 degrees. ,Make sure your elbows point forward and don't move sideways.
Second exercise: Triceps Kickbacks
This exercise targets the long head of the triceps, the big muscle on the back of the arm.
How to do the exercise correctly?
Stand with your feet and knees a bit apart, knees slightly bent and hips tilted forward a little. Hold dumbbells in each hand by your chest sides and bend elbows to 90 degrees. Use your triceps then straighten your arms so your palms face your body. Fully extend your arms parallel to your torso.
Third exercise: Triceps Underhand Kickbacks
Simply changing the hand grip in the previous exercise targets the triceps in the middle, which is the part of the muscle responsible for balance and stability. .
How to perform the exercise correctly?
Stand with your feet and thighs slightly apart, knees slightly bent, and thighs leaning forward a bit. Hold a dumbbell in each hand with palms facing your face. Bend your arms at a 90-degree angle. This grip is called the climber grip. Contract the triceps then straighten the arms alongside your body, parallel to your torso.
Exercise four: Standing Eccentric Triceps Extension
At first glance this exercise looks easy and simple but it can cause a tear in the triceps muscle if done too fast or with heavy weights, so you must use the dumbbell wisely.
How to perform the exercise correctly?
Stand upright with your feet and thighs a bit apart, hold a dumbbell in each hand and straighten your arms in front of you. Squeeze the triceps and bend your elbow at a 90-degree angle, then straighten it again.
Fifth exercise: Skull Crushers
Also known as French presses, this exercise targets the inner part of the triceps by focusing the movement there.
How to do the exercise properly?
Lie on your back on the workout mat with your knees bent. Hold dumbbells, one in each hand. Straighten your hands upward then slowly bend your arms down toward your head on each side, keeping your elbows bent at 90 degrees.
Sixth exercise: Close-Grip Dumbbell Press
This exercise matches the chest press in performance, but using a narrow grip targets the triceps instead of chest muscles.
How to do the exercise correctly?
Lie on your back with knees bent, hold a dumbbell in each hand, squeeze the triceps by lifting the dumbbells up and then bring them down. Lift up then back down with good control. That's one rep.
Seventh exercise: Tate Press
Usually done on an incline bench but you can also do it on a gym mat at home. This exercise isolates the triceps without involving the shoulder or back.
How to do the exercise correctly?
Lie on your back on a gym mat with knees bent, hold a dumbbell in each hand with palms facing out, and open your hands outside your shoulders with elbows pointing out. Without moving your arms, slowly bend your elbows toward your chest so the dumbbells move up and down until they touch the upper chest front but don't press the dumbbells onto the chest. Use your triceps. Return to the start position to finish one rep.
Exercise Eight: Diamond Push-Ups
This exercise is like regular push-ups, but here the focus and aim is on the triceps to help handle heavier weight.
How to do the exercise correctly?
Get into a high plank position with your shoulders and wrists aligned. Place your hands together under your shoulders with thumbs touching to form a diamond shape. Slowly lower your body toward the mat, letting your elbows flare out to the sides. Push your arms to return to the starting position. That’s one rep.
Exercise Nine:Chaturanga Push-Up
Yes, yoga helps build body strength. This classic pose is a great way to increase strength in the upper body and core. It also improves shoulder flexibility and range of motion.
How to do the exercise correctly?
Get into a high plank position with shoulders stacked over your hands and your body flat. Lower your body toward the mat keeping your knees and thighs lifted, like a standing pushup. Pull your whole body forward on your toes and chest, keeping your back up. Then pull your body back to the high plank position. That's one rep.
Exercise ten:Up-Down Planks
This exercise mixes pushups with high plank. You move from a high plank on your hands with some torso movement. It's better to do it slowly to avoid shaking your thighs.
How to do the exercise correctly?
Take a high plank position with your shoulders right above your wrists and your body flat. Try to keep your thighs as still as possible. Bend your elbow down to the ground and then straighten it back to high plank. Do this with your right hand then your left. That counts as one rep.
Exercise eleven: Chair Dips
This great exercise works the latissimus, pecs, and deltoids. It strengthens the upper body and increases overall body movement. As you get better and stronger, you can spread your thighs and feet forward.
How to do the exercise right?
Sit in front of the chair with your hands on it, fingers pointing forward aligned with your body. Stretch your feet forward, spread your thighs a bit, and keep only your heels touching the ground. Bend your elbows to lower your body down until your elbows are at a 90 degree angle. Then push yourself up by straightening your elbows using your triceps.
