If you’re looking for a set of sleeve-busting arms, don’t do what many lifters out there are guilty of, and that’s neglecting the triceps.
The triceps is a three-headed muscle (hence the name) that is located on the dorsal part of the arm. It is a thick and powerful muscle responsible for generating a lot of pressing strength and power and for the extension of the elbow joint. In terms of appearance, it most closely resembles that of a horseshoe.
When it comes to training, a lot of lifters tend to overlook the triceps in favor of the bicep muscle when training arms, and then they wonder why their pressing power is lacking, and why their arms aren’t growing. Because the triceps muscle is much larger than the bicep, if you want to build up your arms, you need to work the triceps muscle just as hard as the bicep, if not harder.
If your triceps need bringing up somewhat but you aren’t sure what to do, the following should help. Here’s a look at 3 tricep exercises and workout training tips to build a set of beefy triceps.
Vary your tricep exercises
One of the most common mistakes that people make when training the triceps, is doing the same exercises over and over again.
On chest day, yes you probably do bench press, but you’ll also throw in exercises such as push-ups, cable crossovers, chest press, decline press, pec-deck, flyes, dips, and more besides. Well, the same applies to tricep exercises.
When people train their triceps, they’ll usually finish off their arms day, or push session, with a set or two of triceps pushdowns. Yes, triceps pushdowns are great for the triceps, but there are so many more triceps exercises to choose from.
Instead of doing the same tricep exercises each time, switch things up and try something different. You can do triceps kickbacks, triceps dips, overhead triceps extensions, skull crushers, close grip bench press, close grip push-ups, and much more besides. The triceps involve different types of exercises, which can help to improve overall strength and force output. These exercises particularly help the bodybuilder or others to be stronger or more skilled and become technically efficient in all those types of movements.
Tricep workouts build the required strength that some need to keep pushing themselves in the gym. Because triceps take almost 60 percent of the upper arm mass, thereby providing a literal foundation for the continuing muscle growth, definition, and improvement.
There are a lot more tricep exercises that are quite effective for builders or starters. Some tricep exercises are more effective than others. For example, when you choose a close grip bench press, this tricep exercise targets a specific area of the body. Particularly improves the upper part of the body especially the chest more.
Stop focussing on the biceps instead
It is a common myth that if you have strong biceps, it gives you the overall strength and a strong functional upper body. So, building good biceps allows the body to perform daily tasks effectively like carrying and lifting. Some starters or people working in the gym generally do biceps exercises with too much weight, instead of using a concentrated movement.
They do the exercise by grabbing a heavy barbell or dumbbell and end up swinging the body to lift the weight. All this does is distribute the effort to numerous muscle groups, including the shoulders, back, and hips. The bicep exercises are the pulling exercises because they involve drawing the hand toward the shoulder.
Oftentimes, you’ll find that the triceps are treated as an afterthought in terms of arm work, with the bicep muscle getting all the attention. On arm day, lifters may perform 3 – 5 bicep exercises, with just 1 – 2 tricep exercises thrown in at the end for good measure.
If you want to bring up your triceps, work them just as hard as your biceps, if not harder. Stop leaving triceps until the end of your session when you’re fatigued and weaker, and instead work them earlier on in your session with heavier weight and more intensity, where you can lift more with perfect form.
Focus on the contraction
When you work the triceps, you need to make sure that you focus on the contraction and squeeze the muscle when performing each exercise and rep.
Too many times, lifters will force out rep after rep without even locking out, which is the most important part. Your triceps will only fully contract when the arms are 100% extended so if you aren’t locking out and squeezing the contraction, you aren’t properly fatiguing the muscle.
When you perform each rep, take a second or two to pause when locked out and squeeze the triceps. You’ll find now that you can’t lift as much as you thought, and you’ll also feel just what a difference it makes to your training.
Working out on the triceps will provide upper body strength and is an essential part of any strength training routine. Therefore, better and stronger triceps stabilize the shoulder joint and thus allow you to perform daily activities quite easily and energetically. Not only does the daily routine work but allows you to play the sports better than commoners, these sports may be basketball, tennis, and volleyball.
While concluding the remarks, triceps are the best and most effective way to build and strengthen the arm and upper body muscles. Working out regularly and correctly, triceps exercise will help to perform other physical activities effortlessly and effectively. All you need to maintain a well-rounded workout routine that includes flexibility, stretching, and balance training, as well as strength exercises and cardio.
The basic purpose of the tricep is to extend the forearms and strengthen the joints of the hand so that you can move or push things easily. With the tips are given above, a tricep workout will increase strength over time without surpassing the limit to prevent injury. Most importantly, make the triceps exercise your daily routine and make it an enjoyable part of your life.