Exercises for Strong Triceps

In this article we will talk about Triceps. We will learn the structure and function of triceps and how to develop strong triceps.

The triceps are named after their 3 attachment sites. They are located at the back of the upper arm. There is a long head, lateral head and medial head. These all attach at the upper arm and along the scapula, and insert into the olecranon process of the elbow. The triceps are visible when you extend your arm and see that line of definition above the elbow.

How Triceps Work

The action of triceps is to extend the elbow. They are the antagonist muscle to the biceps and are always stabilizing the same joint while the biceps are working. Because of the way the body functions as a unit, the triceps are always working while the arm is locked out; imagine pushing a sofa across the room with your whole body. The triceps also work through any other push motions, for example, with bench pressing and overhead pressing.

Narrow-Grip Bench Press

This is a great compound movement to get your triceps to work. Perform a classic bench press with a barbell, but keep your grip narrower than your shoulders. Some even place hands just a few inches apart, however we do not recommend this, as this will put a lot of stress on your wrists. Always keep the elbows tucked to your sides, and maintain a decent arch in the back. Start with the arms in full extension and descend until the bar touches your chest and then push the weight back up. You can also perform this exercise with dumbbells also. Just keep the dumbbells close to your body.

Close hand Push-ups

To perform a close hand push up, lay on a floor face down with your torso at arms length from the floor. Place the palms narrower than shoulder width, at the level of mid-chest, while your elbows are locked. By placing your palms narrower you transfer the emphasis from your chest to your triceps. Now lower yourself while breathing in, until your chest touches the floor. Your elbows should remain tucked in and close to your body. With the chest close to the floor and keeping the core tight, exhale and press up until your arms are fully extended again.

Strict/ Push Press

This is another compound movement that works multiple muscles together. The shoulders press or push press is a great way to functionally and efficiently improve strength in the triceps. Use a barbell or a pair of dumbbells to perform this movement. Start with the weight in your hands at shoulder-height, and about shoulder-width apart. Simply press the weight overhead to a locked position with elbows fully extended.

To perform a push-press, give the initial movement a little boost with the legs to get some momentum on the bar. This way, you’ll work the shorter ranges of the muscle with a heavier object, making the workout more intense.

Dips

This is a great bodyweight exercise and has two versions

Bench Dip: This exercise is performed with a bench behind your back. Place your hands on the bench fully extended and separated at shoulder width, lean on the bench. Extended your legs forward, keeping them perpendicular to your torso. Lower your body by bending at the elbows while keeping your core tight and lift yourself back to the starting position. This version of the exercise is suitable for beginners. You can increase the difficulty by elevating your legs on another bench. As you make progress you can move over to a more advanced parallel bar dip version of this exercises

Parallel Bar Tricep Dip: This might be a little difficult to perform for beginners. Support your bodyweight with arms fully extended between two strong handles or surfaces. Bend your elbows and lower your body down while keeping your torso vertical. Unlike chest dip, do not lean your chest forwards as this will put more emphasis on the chest. Return to the start by extending the elbows. The depth will depend on an individual’s shoulder flexibility; larger the range of motion better will be the results.

Tricep Pull Downs

This is a great way to isolate the triceps in a simple upright position. Using a cable machine set to shoulder height, and using a rope handle, stand with your feet in a split stance to stabilize your core. Grip the handle relatively close together, starting with elbows bent past 90 degrees. Activate by extending the elbows, drawing the handles downwards towards your thighs. Keep the core tight, chest up and avoid leaning forwards to help the hands move!

Skull Crushers

If available, use an EZ bar to perform skull crushers. These activate the triceps in a stretched position best. Lie on your back on a flat bench with arms extended to slightly more than 90degrees from your body. Bend at the elbow, allowing the forearms to start perpendicular to the floor. Hold the bar with the most comfortable grip and activate the movement by extending at the elbow only. Keep the shoulders locked throughout the movement to isolate the triceps here.

Originally published at www.kaa-yaa.com.