Best Exercises for your Triceps

If you are planning on strengthening your arms, you can not ignore your triceps. Most trainers tend to easily ignore triceps and concentrate on the biceps instead. The only problem with that is that you will reduce your arm’s strength. Developing saggy upper arms or bat wings will not make for a better athlete. There are simple exercises that will strengthen your triceps and there is no reason to ignore them.

The French Press

The first triceps exercise you should probably do is the French press or the lying triceps extension. The French press will work particularly the inner head of the triceps muscles. Lie flat on a bench and have your training partner hand you a barbell. Grip the barbell with your hands a bit narrower than the shoulder width. Press the barbell up until it is at arms length above your shoulders.

Move only your forearms lowering the barbell in an arc motion until it is about an inch above your forehead. Using only your triceps strength push the bar back up in an arc motion to the original position.

Triceps Dip

The triceps dip is probably one of the most efficient triceps training methods. Find a sturdy chair or table. You can use any surface with an edge too. Face away from the chair and place the heels of the hands on the edge. Pull your feet away from you until there is some distance between your hands and feet. Once you have most of your weight on your hands, slowly lower your body down for a count of 5 to 10 and then rise. Repeat.

To add more stress to your triceps, you can do this with a pair of parallel bars and without your feet touching the floor; you will rise only using the power of your triceps. This is also great for your chest and shoulder muscles.

Triceps Push Ups

Regular push ups are great for your chest. A slight variation to regular push ups will also work your triceps. Go to the normal push up position. However this time spread your feet a bit wider than the shoulder width. You should also touch the index fingers and thumbs of your hands rather than the usual wide arms stance. Slowly push your chest from the floor and hold the position for sometime and go back to the starting position.

Triceps Cable Push Downs

You will find this cable machine being used a lot in your gym. Attach a bar to an overhead pulley. Stand in front of the pulley and grab the bar with a narrow group. From the original position of your arms fully tucked at your elbows, move your forearms to push the bar down in an arc motion until your arms are straight. For maximum triceps peak contraction, squeeze your triceps for a second in this position.

You will be on your way to great triceps.

Do not fall into the trap of avoiding your triceps workouts. They will respond very fast especially since they are never trained by most people and you will need the extra arms strength they will give you.

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