Best Triceps Workout
Triceps are three-headed muscles found on the back of the upper arm that account for the bulk of muscular mass. It frequently takes the form of a horseshoe on the back of the arm. The triceps’ primary role is to extend the elbow joint.
The Triceps brachii receives its name from the Greek word tri, which means “three” muscle heads or places of origin (with Brachii referring to the arm). These are the medial head, the lateral head, and the long head. The triceps also assist to maintain and promote healthy shoulder joints – and whether you’re playing a sport or just going about your regular routines, you need strong triceps.
When it comes to arm training, most people believe that exercising the biceps or the anterior area of your upper arm would give you bigger arms. This is because the biceps are located on the front side of your upper arm and are more superficial than the triceps.
However, this is not the case. Triceps muscles hold the majority of the upper arm and are responsible for giving you larger arms. Your triceps—the muscle at the back of your upper arm that allows you to extend and straighten your arm—allow you to accomplish everything from lifting yourself up off the floor to placing an object on a high shelf.
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Some of the top triceps exercises are:
Close Grip Bench Press
The traditional bench press works your chest, shoulders, and triceps, with the chest muscles performing the most of the effort, whereas the close-grip bench press focuses on the triceps. Lie down on the bench with your feet level on the floor and grab the barbell with your hands shoulder-width apart (nothing is smaller than shoulder width).
Slowly lower the bar and thrust up strongly. When doing a close grip bench press, a false thumb grip is ideal. One crucial thing to remember is to keep your elbows close to your body during the descending posture.
Triceps Cable Pushdowns
Triceps cable pushdowns are one of the exercises that most people get poorly. Cable pushdowns, as I’ll describe is a compound movement rather than an isolated workout. Simply said, triceps cable pushdowns involve multiple joints at the same time.
We would use a straight bar attachment set at your head level on the cable crossover machine to perform this movement. Grab the handles with your hands shoulder width apart, using a false thumb grip. Bend gently forward to get closer to the cable machine. Push your elbows and shoulders back until your forearms are parallel to the floor.
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Skull Crushers
Lie down on the bench with your feet level on the floor and grab the barbell with your hands shoulder-width apart (nothing is smaller than shoulder width). An EZ barbell is the preferred barbell over here. Lean your upper arms back slightly once you’ve got the bar above your head. Keep your elbows in as you drop the weight. The distance between your elbows and wrists should be shoulder-width.
Triceps Overhead Extensions
Begin by standing with your feet shoulder width apart and your dumbbells in front of you. Raise the dumbbells above your head until your arms are straight out in front of you. Lower the weights behind your head, be careful not to overextend your elbows.
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