Tea triceps muscle It is the large muscle at the back of the upper arm. It is also called the three-headed muscle because there are 3 muscle groups that come together from different origins at the elbow.
This is a muscle that moves in opposition to the biceps muscle found at the front of your upper arms. Training the triceps gives your arms a very well toned look.
There are several different exercises for the triceps, but we want you to do only the best ones, so here they are:
1. Push down on the cable
This is by far one of the best exercises for the triceps.
* There is a broad emphasis on the triceps, which is what you want.
* Because you’re pushing a cable, the movement is gentle on your joints.
You can use a straight bar for this exercise.
quick tips
* Keep your arms locked and make sure you feel the effects of the movement only in your triceps.
* Perform the movement in a controlled motion.
* Maintain an upright posture and avoid swinging your legs to propel yourself.
variations
* Vary your grip between palms down and palms up.
* Use different bars/handles. For example, you could use a V-bar or rope.
2. Triangle push-ups
This exercise is named for the triangular shape that the palms of the hands form when performing the exercise.
This is an excellent compound exercise for the triceps that focuses the workload heavily on the triceps while also working the chest (pectoral) muscles.
When you perform pushups, the closer your palms are to each other, the more emphasis you put on your triceps.
Variation
Place your legs on a bench or gym ball. This also helps to train balance and coordination.
3. sauces
This is one of the best exercises you could perform for the triceps.
The emphasis is very much on the triceps while partially working the chest, back muscles, and front deltoids.
All you need is a bench, chair, ladder, or anything that is elevated with enough room for your palms to be shoulder-width apart.
It takes a bit of getting used to at first, but once you start, you’ll realize that this is a great exercise that also works your balance and coordination.
progress
You will reach a point where your body will start to feel used to this exercise and you will need to intensify it a bit.
* You can put your feet on another bench.
* You can use 2 chairs for your hands and put your feet on a support.
And this is the DADDY of the dips: bar dips
* This station is often found in a gym.
* This is your ultimate progression to perform dives.
* You are using your triceps to move the entire weight of your body.
* Perform this exercise with a controlled movement and feel those triceps working.
4. Close-Grip Barbell Press
The concept for this is similar to triangle pushups.
With a close grip, you’re emphasizing the workout on your triceps while working secondarily on your chest muscles.
This has to be one of the best exercises ever invented for the triceps.
Variation
Vary the exercise with an EZ bar or curl bar and a straight bar.
5. Crush skulls
This scary-sounding exercise is so named because you bring the weight close to your skull as if to crush it.
quick tips
* Always start the exercise with a light weight to get used to the movement before moving to a heavier weight, otherwise the name of the exercise could become literal.
* Perform the exercise with controlled movement.
* Keep your arms closed and avoid any kind of sway.
Variation
* Vary the exercise between an EZ bar and a straight bar.
* Vary by performing the exercise on a bench or on the floor.
progress
* You can progress the exercise using dumbbells.
* In this way, you isolate the exercise to the individual arms and also increase the need for balance and coordination.
* You can also perform the exercise on a gym ball for even more balance and coordination.
* You can use dumbbells or bars when performing the exercise on the gym ball.
During each training session for your triceps, perform 2 of the 5 exercises above and alternate between the different exercises highlighted above for subsequent sessions.
last tip
It’s better to get it right 10 times than to get it wrong 1000 times.
Check out The Best Triceps Exercises for images showing how each exercise is done.