The triceps is the muscle in the arm that makes it much larger overall than the biceps. It is a muscle group composed of 3 heads, long, medial and short that participates in all pushing exercises. Therefore, it takes a lot of work when we need the pectoral and the shoulder. It is essential to have them well developed so that they do not limit us in other exercises. The triceps exercises They must have guidelines that adapt to the routine of each person.
Therefore, we are going to tell you about some of the best triceps exercises so that you can get good arms.
Best exercises for the triceps
The triceps are the largest muscles in the arms and exercising them will make them look thicker and stronger. One mistake most of us make at times is to focus our arm training on the biceps and neglect the triceps. Believe it or not the latter constitute 60% of the total volume of your arm, and it is more important that they do it well.
triceps dip
It is an exercise that has a great transfer in terms of force, and we can easily ballast ourselves with our own weight to increase the amount of weight we move, thus increasing the intensity of the exercise. We can do it between two benches, between two chairs at home, or best of all, between parallel bars.
A very common mistake is not going through the full range of motion and not going all the way down. In this case, if the full range is not possible, it is better to reduce the weight used or use an elastic band as an aid.
Seated Elbow Stretch
Sitting on a bench with dumbbells or bars, we must extend the arms above the head and bend them behind controlled manner until forming an angle close to 90°. Then we fully expand them again, which will be a repeat.
This particular exercise allows us to hit the triceps in a very isolated way, and the pump is incredible.
One-arm dumbbell stretch
Very similar to the previous exercise, but in this case we work each arm individually in order to correct small imbalances in strength or muscle development. I personally like to incorporate this exercise into the end of my workout from time to time.
Pulley Triceps Kickback
This exercise is one of the most active for the triceps, and we notice it every time we do it. We stand facing the pulley, which is lower, and then bend the body until the back is almost parallel to the ground. From here we have to grab the pulley with one hand and fully extend the arm from the 90º position until it is parallel to the ground.
Cable pulley triceps
This exercise is done with both arms and in isolation or doing each arm separately. The sensation of the work and the activation of the triceps are great, you should feel how they contract with each repetition. In this case, it is important to fully extend the arms, placing them close to the hips, thus taking advantage of the extra range of movement that the ropes offer us.
French press
Another exercise that will allow us to gain some strength in addition to triceps hypertrophy. Thanks to the bar we can gain kilos, gain strength and progress. In this case, it's important to fully extend your arms and lower the bar enough at the end of the exercise so that your arms are fully flexed for full range of motion. Remember, it's better to use low weights and full range than to add weight and weaken your range of motion.
Push-ups with hands together
Defining your chest is an essential movement, but the more you bring your hands together, the more you'll work your triceps. Keeping your back straight, squeeze your glutes and lower your body until your chin touches the floor.
TRX Extension
Suspension training allows you to work with your own body weight and is very effective for the upper body. Bend over a bit, bend your elbows and you will notice how tense they are. You don't have to go down very far.
Bench Press Dumbbell Stretch
To work the long head of the triceps, grab dumbbells with both hands and swing them up and down, bending your elbows without locking them. During this exercise, it is important to keep your back straight and your torso firm during all repetitions.
Dumbbell French Press
Designed for high reps, even when you need to go heavy, It is ideal to define if you are light and manageable. Use Z bars whenever possible and maximize the eccentric phase.
Close Grip Bench Press
Same as the traditional exercise, but clasping the hands together interferes with the work of the triceps.
kettlebell on the floor
A variation on the classic bench press technique, this time with kettlebells. Move up and down until your elbows touch the ground, but don't hit so as not to take advantage of that momentum.
Tips to increase the volume of the triceps
If your goal when toning your triceps is to give volume and size to your arms, follow these tips and suggestions carefully:
- Regular performance of small repetitions with heavy weights to increase the intensity of the work, producing muscle microdamage that leads to muscle anabolism and subsequent growth.
- Do not overload the exercises to be performed, since a weight that is too high does not help to achieve a good technique. Always remember that lighter weights and more technique are better, but look for progressive overload week after week.
- Don't overtrain the triceps as it's a smaller muscle than your back or chest, it tires quickly and recovers slower.
- Work in a concentrated and slow manner for a complete and controlled stroke during the concentric and eccentric phases.
- Vary the movements and exercises so that your muscles do not become stagnant.
- Rest is essential to achieve the muscle mass gains we desire. Remember, it is not advisable to work the same muscle every day and enhance it with high intensity exercises.
- Feed your muscles with a good diet that does not lack calories, carbohydrates or proteins, especially proteins because their amino acids are essential if you want to build muscle and gain size.
I hope that with this information you can learn more about the best exercises for triceps and how to train them.