5 Exercises That Strengthen Your Triceps
A new arm can be exhilarating start routine when you are greeted with rapid results. After a few weeks downside comes when you do not seem to be any more chiseled. Although initially you were making progress, you can not get stuck benching able to improve the weight, strength yourself. He is not going to help much, and you may end up overtraining.
The solution to this puzzle could actually cut back on your chest and biceps lifts the target. Your triceps by: instead, you do not see when you look in the mirror to focus your efforts on some muscle. You met the triceps brachii technically, this muscle group is a key player for the development of upper body strength. AZCentral.com you specify is important for the everyday movements that are working to throw the triceps, but it will also improve your ability to push when you're on the bench press.
You will help prevent pain after spending a little more time to strengthen the triceps. Ignoring Men's Journal that might cause an imbalance in the back of his arm and shoulder or elbow injuries leads to bad posture also heavily focused on your biceps. You start to work your way towards a more balanced routine with a little more love triceps. Strong, try these five exercises to get on the road to shapelier arms.
1. Close-grip bench press
Sometimes all you need is a minor tweak to completely change the way a certain lift works your body. The close-grip bench press is one of the best examples. By moving your hands closer to each other, you’ll drastically increase the load on your triceps. To perform this move, set yourself up with a bench and barbell as you do for a standard bench press. Using an overhand grip, grasp the bar with your arms at shoulder width, holding the bar directly above your chest. In a controlled motion, lower the bar down, then press straight back to the starting position.
While moving your hands closer will target the backs of your arms more effectively, don’t go crazy. Placing your hands any closer than six inches apart won’t do anything to further benefit your triceps, and it could lead to other problems. According to MuscleMag, positioning your hands too close together can be harmful for your wrists and elbows. It also makes the bar more difficult to balance, and you don’t want to end up toppling over.
2. Standing dumbbell tricep extension
This one is a classic move to blast your triceps, but it’s also a lift that most people get wrong. Trainer John Romaniello told The Huffington Post most people arch their backs too much and don’t keep their elbows close enough to their heads, decreasing the effectiveness of the lift. Keeping your elbows close to your ears will make the weight feel heavier, which is exactly what you want.
To do this move correctly, grasp a dumbbell above your head with both hands, thumbs facing down. Carefully lower the weight behind your head, keeping your elbows as close to your head as possible, then raise back to the starting position. It should be a controlled movement, without any bouncing. For a more detailed illustration and video, check out Bodybuilding.com.
3. Weighted bench dip
You might think you’ve mastered dips, but this variation takes the move into a whole new realm. Adding weight will make the exercise a lot more difficult, so don’t expect to crank these out. Slower is actually better, because it ensures you use proper form and reduces the possibility of slipping.
Muscle & Fitness said it’s easiest to get into this setup with a partner, but you can do it by yourself as well. Start by setting two benches parallel to each other. They should be close enough for you to safely rest your heels on one while firmly gripping the other. Sit on one of the benches with the weight in your lap, then position your hands. Before raising your butt off the bench, move your heels, one at a time, onto the opposite bench. Raise yourself up, and you’re ready to start. Lower your body until your elbows form 90-degree angles, then press straight back up.
4. Lying triceps extension
This move is also commonly referred to as a skull crusher, and it’s great for targeting triceps. Marc Perry, CSCS, CPT, and creator of BuiltLean, said on the website that lying triceps extensions are his favorite move to work the muscle group. With correct form, you’ll engage every part of your triceps. As with any lift, you’re aiming for quality rather than quantity.
Muscle & Strength explained how to execute this exercise. Sit at the edge of a bench with the barbell resting on top of your thighs. With your palms facing down, grip the bar with your hands spaced shoulder-width apart. Bring the bar to your chest, lie back, then extend your arms directly above you. Without moving your elbows, lower the bar until it’s just above your head. Pause briefly, then return to the starting position.
5. Underhand kickback
The underhand kickback is a variation of a popular tricep move. The only difference is your palms are positioned forward instead of facing inward. Men’s Fitness likes this move, because it targets your triceps while also improving grip and forearm strength. While the article incorporated this exercise into a specific superset, you can add it to any arm routine.
Start by holding a dumbbell in each hand with your palms facing forward. Bend at the hips until your torso is almost parallel to the floor. Keeping your upper arms tight against your sides, extend your elbows until your arms are parallel to your torso, then return to the starting position. Be sure to keep the motion controlled and the weights steady as you go.