When a person engages in any upper body movement, the triceps provide much of the power to complete this movement. Every time a person pushes something, the triceps activate to complete the motion. The triceps consist of a long head, lateral head, and medial head. All three parts contract during an exercise, but the emphasis differs based on the exercise being carried out. Individuals need to choose movements that work all muscle fibers from every angle for the strongest triceps. The following exercises provide a good starting point for men and women looking to develop upper body strength.
Close-Grip Bench Press
The close-grip bench press works the triceps along with the chest and core. Using a tricep bar (tkstar.com/a-guide-to-tricep-bars), slightly arch the back. This creates some space between the bench and the lower body. Remove the bar from the rack and position it above the sternum. The arms need to remain straight and the elbows should be positioned at a 45-degree angle on either side of the body.
Lower the bar, stopping just before it touches the body. Press the bar up, driving through your feet when doing so. Repeat this set three or four times, doing six to eight reps in each set. Take a 60-second break between each set and finish the workout by lowering the weight on the bar and doing more reps.
Triceps Extension
Often referred to as the skullcrusher, this exercise isn't designed for beginners. Position the bar over the chest, using the overhand grip position. Push the arms straight up while keeping the elbows tucked close to the body. The arms should remain perpendicular to the floor throughout the exercise. Lower the bar until it sits just above the forehead.
Return the arms to the starting position. Avoid locking the elbows when doing so. Do ten to 12 reps in each set. Complete three sets, taking a 60-second pause between each.
Diamond Push-Ups
An alternative to conventional push-ups, diamond push-ups begin in the traditional position. However, the hands remain together in a diamond formation. The thumbs and index fingers should touch throughout the exercise. Lower the chest until it almost comes into contact with the floor, keeping the back straight. Rise and repeat 15 to 20 times. This makes one set. Do three sets, while taking a short break between each.
One-Arm Overhead Extensions
Sit upright on a workout bench, keeping the back perfectly straight. Take a dumbbell and lift the arm so it rests slightly behind the head. The arm should be bent at the elbow. Extend the elbow so the arm reaches up to the sky. Upon completion of the exercise, the arm should be straight. Complete ten to 12 reps in each set, and do three sets. Rest for 60 seconds between sets, and repeat with the second arm.
Triceps Dips
Individuals find they can vary the intensity of this exercise by changing the position of the feet. Beginners start with bent knees and gradually work to extend the feet out to increase the intensity. The hips must remain close to the chair to prevent shoulder strain, and the shoulders need to remain down and away from the ears.
Begin by sitting on a chair with the hands outside of the hips. Position the feet based on the desired intensity level of the exercise. Lift the body using the hands and slowly bend the elbows until they reach a 90-degree angle. The elbows should be pointing behind the body and the abs should be engaged. Return to the starting position and do eight to 15 reps. Complete three sets of reps, resting between each set.
Never neglect your triceps during a workout. Upper body strength depends on all muscles working together. These exercises serve as the perfect way to build the triceps, and individuals find there are many more they can choose from. Regardless of which you choose to use regularly, make certain you exercise all parts of the triceps for strong arms that look amazing. You can use and download a training tracking software free to monitor or track your progress as you continue your fitness or exercise.