Having strong arms is required for most upper body activities. Your triceps are involved in most of your activities like pushing, pulling, and even lifting objects. You need strong arms or triceps to be able to perform these activities effectively and without stress. While having tones arms is desirable, it is also important that you do not neglect the need for developing strong arms, the triceps consists of three heads which are the long head, the medial head, and the lateral head. These heads form a contraction when they are used for performing triceps exercises. The most efficient way to strengthen your triceps is by completing tasks that would affect all three of your triceps head.
The Best Triceps Exercises
Few triceps exercises give better results than other types. The top best examples of triceps exercises bound to produce effective results include:
Diamond push-ups: This is a workout routine that aims at having effects on all the heads of your triceps. It is one of the most effective exercises which are sure to implement on all parts of your triceps.
Kickbacks: This is also a superb move that affects the heads of your triceps. This exercise is, however, not as effective as the push-ups because they are easier to perform. This exercise is very suitable for beginners.
Triceps extensions: By performing this exercise, you thereby involve the long head of the triceps, which aids immensely in your other workout routines.
Triceps pushdowns: This is a particular type of workout routine that involves the use of your lateral head located in your triceps, which is also a nice additional workout to your previous workout. You must engage in different types of exercises.
Diamond Push-Ups
This is known to be a very hard trice
ps exercise, which aids in strengthening and building the triceps. This exercise needs a large amount of strength in the upper part of your body. It might be necessary that you move gradually from your knees to your toes.
How to perform this
Firstly, you start by moving your hands on the floor directly below your torso with your fingers widely spread apart. At the same time, your thumbs touch with your forefingers, thereby creating a shape in the diamond’s resemblance. Maintain stretched out legs while placing them in a plank-like position, or you put your knees on the ground to create a simpler version of this workout. Maintain a straight back at all times, which is parallel to the ground. Ensure that your cores are well engaged while you lower your elbows. Begin to lower your body while either your chin or torso touches the floor. It is important that if it is impossible for you to reach that level, you should contact the level which is attainable for you. As you progress, then you develop enough strength to reach the lowest level. While in your weakest position, ensure that your elbows are closely linked to your sides. Return to your original post. Perform this workout for ten to fifteen sets to get the best results.
Kickbacks
This is a well-known triceps workout that has full effectiveness in all the heads of your triceps. It is likewise as effective as diamond push-up but not up to that level. While pushing your body forward, you work in the opposite direction of gravity to pull the weight down and push it down. The main pattern of this workout is to use your shoulders to equalize the upper part of your arm. By doing this, your forearm would be extended at your behind. Once you start to notice that your elbows are being pulled downwards, make use of lighter weight to maintain a perfect form. To perform this exercise, begin setting your foot on a platform while placing your arm on your thigh to act as a support. Grasp a weight in your hand while you lift your elbow to the level of your chest. While maintaining your bend in that position, stretch your arm directly behind you while contracting your triceps. Reduce your forearm downwards to a ninety-degree level and repeat it for one to three sets of eight to sixteen reps. Ensure that your upper arm is kept away from your body for this exercise. Perform this exercise diligently to get the best results.
Dips
Dips are one of the most known exercises which aid in the strengthening and development of the triceps. It can be quite difficult, depending on the position of your feet. In this particular workout routine, you maintain bent knees, which would thereby make the exercise simpler. If you want to intensify this workout, you can keep your legs stretched out. The main pattern for this workout is positioning your hips close to your chair to prevent your shoulders from being strained. Ensure that your shoulders are kept away from your ears. Once you start to feel pain in your shoulders, do not perform this exercise. To achieve this exercise, maintain a sitting position on a chair while your arms are placed on the seat, and your hips are parallel to the chair. Ensure that your knees are bent, or your legs are extended. Raise your upper body using your hands while maintaining a close position between hips and the chair. Lower your elbows while lowering your body to form a ninety-degree angle. Make sure your elbows are directly behind you while making sure that your shoulders and cores are engaged. Return to your original position and repeat this procedure for one to three sets of eight to sixteen reps. You must perform this exercise diligently to get the best results. Do not show this exercise if you experience pains in your shoulders.
Overhead Triceps Extension
This is known to be a very effective triceps workout known to improve your strength and endurance. The pattern of performing this exercise is to maintain a close position between your ears and arm while you reduce your arms. Ensure that your cores are contracted so that your back is not bent. You can perform this exercise while you are seated or even standing. This exercise is quite harder if you are sitting than if you are standing. To achieve this exercise, begin seated on a chair while you grasp the weight in your hand and place it above your head. Ensure that your biceps are near your ears and your elbows are facing forward. As you do this, reduce the weight at the back of your head until your elbows are placed at a ninety-degree angle. Maintain straightened hands while your triceps are contracted and repeat this procedure for one to three sets for eight to sixteen reps. Ensure that your cores are well engaged in this exercise to prevent your back from being bent. Perform this exercise consistently to get the best results.
Rope Pushdown
This is a well-known exercise that uses a cable machine with a rope attached to it. The main key method of this exercise is to ensure that the strings are pulled to the extreme to work out your triceps. To perform this exercise, begin by standing in front of the cable machine, which has a rope attached to it. Grasp on the line while you start this exercise with bent elbows at a ninety-degree angle. Ensure that your elbows are placed close to your chest. Stretch out your arm while pulling your hands close to the floor while stretching out your arms as far as possible. Ensure that your triceps are contracted during this exercise. Return to the original position and repeat this exercise for one to three sets of eight to sixteen reps.
Bar Pushdowns
This workout routine is similar to that of the rope pushdown and is just as effective. This workout routine is usually performed using a cable machine that has a bar attached to it. You can also play this exercise by making use of a resistance band at home. To perform this exercise, you begin by standing in front of the cable machine while grasping the bar and having your elbows bent at a ninety-degree angle. Ensure that your elbows are in a stationary position while you push the bars down. Make sure that your triceps are well contracted while you stretch out your arms. Lift the bar to your torso level while keeping your elbows still and repeat this procedure for one to three sets of eight to eighteen reps.
Close Grip Bench Press
This is a superb triceps workout that aims at developing and strengthening your triceps. Your torso is also to be worked on in this workout routine. This is a great workout exercise for your triceps and chest. To perform this workout, begin by lying on a bench while grasping a barbell in your hands. Start this workout routine with bent elbows while the barbell is directly above your ribcage. Push the barbell above your ribcage while your triceps are contracted. Return to your original position while repeating this procedure for one to three sets for eight to sixteen reps.
Conclusion
Your triceps are most at times neglected when it comes to working out sessions. You must include effective triceps exercises in your workout routine. Having strong triceps enables you to perform a variety of functions with ease. Effective triceps exercises include diamond push-ups, kickbacks, dips, and many more.
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