Triceps Workout

The Best Triceps Workout Plan At The Gym?

Triceps, along with sculpted abs, define a physique that reflects dedication to fitness, strength, and a commitment to overall health and well-being.

This exercise, also known as a lying triceps extension, works the long and lateral heads of the triceps, two of the three heads. Although it’s also great on an incline or decline bench, the most common variant is done on a flat bench with the arms crossed over the head, hence the name. Moreover, a range of resistance tools, such as the Smith machine, dumbbells, cables, and even an EZ bar, can be incorporated into this exercise. There are plenty of options out there, as”Your Complete Guide to Skullcrushers” goes into detail.

Close-Grip Bench Press
Close-grip bench presses are a common exercise for building muscle in the triceps and chest. This exercise primarily differs from a traditional bench press in that the hands and elbows are positioned closer together, placing greater emphasis on the triceps muscles. Close-grip bench presses are often used to build triceps strength during arm workouts or as an additional exercise alongside standard bench presses. Similar to the bench press, you can execute close-grip bench presses with fewer repetitions to build strength or with more repetitions to enhance muscle or strength endurance.

Triceps Dip
Dips are a tried-and-true mass-builder when done alone. Their main issue: Many individuals struggle to complete an adequate number of repetitions within the recommended 8–12 rep range for muscle growth. Either that, or they are far too powerful. Use a band or the aided dip/pull-up device in the former scenario. For the latter, add weight by putting a small dumbbell or dip belt between your knees and feet. Dips target the triceps and chest, but to really hit the tris, try to keep your body as vertical as possible. Make sure your elbows are close to your sides and your back stays straight. Think that taking dips won’t be helpful to you? Observe any male gymnast; a common outcome of performing numerous dips is the development of horseshoe-shaped triceps!

Bench Dip
Just one more dip? Yes, in fact. According to EMG data, bench dips severely contract the triceps. What about making this classic callisthenics exercise even better? by increasing the load by adding weight to it! The safest and most efficient way to load up is to have a partner lay weights across your lap. Dropsets are an easy way to up the ante; just remove a plate to extend your set.

Triceps Machine Dip
It’s very simple to select and modify weights for varying rep ranges when performing this compound exercise. This makes increasing your intensity with forced reps, drop sets, or even rest-pause sets simpler. Beginners often make the mistake of stopping before fully bending their elbows and of not using their triceps to the fullest extent possible. Using your triceps, extend your elbows as far as you can. Performing three or four sets of six to ten repetitions of this exercise early in your workout. Will, convince you that this is one of the best machines for building arm muscle. As an alternative, increase the repetition count to ten to cause upper-arm burnout.

Dumbbell-Based Overhead Tricep Extension Exercise
The long head of your triceps contracts first as you raise the arms beyond your head. Because this head is difficult to target otherwise, it is always a good idea. To include some sort of overhead exercise in your triceps workout. Thankfully, you have options! You can perform exercises involving one or both arms either sitting or standing. You can also go heavy and do forced repetitions with a partner. Various Dumbbell Overhead Extension Variations for Building Triceps: Workout tip. After the heavier movements towards the end of your session, perform three sets of eight to ten repetitions of your extensions. During the eccentric phase of the lift, concentrate on getting a good stretch as you lower the weight.

Overhead cable extension with a rope
Just like dumbbell overhead work, cable overhead presses target the often underdeveloped long head. If you have to choose between the two, you might find that the constant tension of the cable works better than dumbbells.



Blog By: Dreamblogs

Scroll to Top