Tricep Exercises and Workouts - A Look at Some of The Best Tricep Exercises and Workouts You Can Perform
Your tricep muscle makes up roughly two thirds of your arm and consists of three heads. These three heads are the long, lateral and medial heads. Each one will need to be hit sufficiently during a workout for the best overall tricep development. The triceps main purpose is to extend the arm and to bring the arm down towards the body. All three heads of the tricep are worked when extending the arm whereas only the long head of the tricep is used when bringing the arm down towards the body. Now that we know a little about the tricep muscle, lets take a look at some of the tricep exercises and workouts you can perform to help develop them.
Tricep Extensions
Grab a dumbbell and position yourself on a flat surface, either standing or sitting. Raise the dumbbell up over your head whilst gripping it with both hands. The dumbbell should be vertical. With the weight gripped in both hands and positioned above and slightly behind the head, lower the weight down to a 90 degree angle (where your elbows and hands are at roughly the same height). Push the weight straight up until arms are fully extended. Lower back down to the original 90 degree angle and repeat for as many times as needed.
Tricep Kickbacks
Hold weights in hand/hands and position your body parallel to the floor. You should be bent over with your Back straight. Position your elbows at a 90 degree angle and place them close to your sides. Now attempt to straighten your arms out behind you. Keep the elbows still throughout the movement and return slowly to the starting position. I personally feel this is quite a tough tricep exercise so when first starting out, begin lifting lighter weights and build your reps up overtime.
The Tricep Press
Lie on a bench and hold a barbell or dumbbell with hands shoulder-width apart and palms facing out, up above your head. Lower the weight down bending your elbows to a 90 degree angle. The weight should be lowered in the direction of your forehead. Once elbows are at 90 degrees, push the weight back up to the starting position extending your arms fully.
Tricep Dips
For this exercise, you will need a bench or a sturdy chair. Make sure it’s strong enough to hold your body weight as we don’t want it collapsing halfway through your workout. Stand in front of the bench, with your back to it. Place your hands on the bench with your palms facing down. Hands should be slightly closer than shoulder width apart. Your Legs will also need to be at a 90-degree angle so place them on a chair or any other suitable object. Lower your body by bending at the elbow. Keep your elbows pointing behind you at all times. Once the elbows are bent at a 90 degree angle, stop and push your body back up using your tricep muscles. You should try and exhale on the way up and inhale on the way down.
Close-grip pushups
Get down on all fours and place your hands lower than shoulder-width apart. Extend your legs out behind you so your two hands and legs are now holding your body up. Lower your body until your elbows reach a 90 degree angle. Now push yourself back up returning to your original position.
Close-grip bench press
The close grip bench press manoeuvre involves placing your hands slightly less than shoulder width apart when gripping the barbell. Lie on a bench and lift the weight up above your head with your hands less than shoulder-width part. Arms should be extended. Lower the weight down towards the middle area of your Chest. Ensuring the barbell does not touch or rest on your chest, push the barbell back up until your arms are fully extended.