Located at the top of the arm, the tricep is made of three muscles. These muscles extend to the elbow, helping the latissimus dorsi muscle to pull the arm toward the body. This muscle is probably one of the easiest parts of our bodies to work out and one of the hardest due to the fact that it has so much responsibility. Which muscle is this? The tricep.
Things You Can’t Do
Your tricep muscles allow you to complete the action of throwing a ball or using balance when you’re running. You know how you swing your arms? Your triceps play a part in that. With out these muscles, there would be things in life like throwing a basketball that you could not complete.
The stronger the tricep muscle, the stronger the action. So how can you get killer arms to complete all the tasks that you need to complete in a day with ease? Check it out below!
Tricep Pushdowns
At the gym, use a resistance that you’re comfortable with. You want to be cautious to not use a higher measure of weight than your body can handle or you will risk putting your body at risk for harm. You can not only tear muscles, but you can pull muscles and have great discomfort.
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To complete this exercise: Start light and work your way up. You are going to do two reps of 10 with no weight resistance. You will then move onto two reps of 10 with weight resistance. One rep consists of gripping the machine like you’re riding a bike with our hands facing outward. Your arms will be over your head. You will pull the bar down to your pelvis. Your arms should be parallel with your legs, straight down. After you’ve held that position for a few seconds, you’re going to go back to your arms above your head.
Close Grip Barbell Bench Press
Close grip barbell bench press are pretty self explanatory. The closer your hands are together, the harder your muscles have to work. This really give your muscles the opportunity to show off what they can do.
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To complete this exercise: You’re going to lay flat on the bench press. With an overhand grip, you’re arms will be extended out in front of you. Your arms will be perpendicular to your body, extended over your sternum. You will then lower the barbell straight down so that your elbows are bent, pause, and lift the barbell up to the original position.
Tricep Dip
Tricep dips can either be done at the gym using a machine or at home using a chair. While going to the gym can be beneficial, this workout is great at home too. Very versatile!
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To complete this exercise: If you’re at the gym, you’ll want to choose an intensity that works for you. Depending on your intensity, you will want to vary it when working out. You can even vary it throughout your reps. I like to do two reps of 10 of light intensity and two reps of 10 of high intensity.
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If you’re working out at home, try moving the positioning of your legs. Using a chair or a bench to complete this? Try keeping your legs at a 90 degree angle to make for a lower intensity. Want a higher intensity? Try positioning your legs at 45 degree angle. Do three reps of 10.
Dumbbell Kickbacks
Dumbbell kickbacks aren’t good for those that have back injuries. This will cause strain on your back. It is recommended that you utilize this exercise using one arm at a time versus using two.
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To complete this exercise: You are going to get on all fours and you’ll need two dumbbells to complete this if you’re utilizing the expert level. The expert level includes kneeling and simultaneously executing the motion with both arms holding the dumbbells. If you’re doing the beginner version, you will only do one arm at a time. Do three sets of 10.
Dumbell Crunch
A dumbbell crunch is great for those trying to bulk up their triceps. It’s great for those trying to maintain a muscular shape, but it’s also great for those try to obtain a muscular form.
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To complete this exercise: You will need two dumbbells to complete this exercise. You are going to stand in an upright position. With your arms at your sides, you will raise them to a 90 degree angle holding the dumbbells in your hands, palms facing upwards. You’re going to raise the dumbbells to your shoulders leaving your elbows at your side. Do three reps of 10.
There you have it, the top five workouts that will give you the killer triceps you’re looking for. While this isn’t a full body workout, this workout will definitely give your triceps a run for their money. If you’re looking for the ultimate tricep workout, you’ve found the mother load! We want the details! Let us know what your favorite tricep workout is!
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