5 Top Tricep Training Exercises
What is the real reason why we want to work on our triceps? Is it so we don’t have flabby arms? How about just nicer, buffer and better looking arms? Maybe the real reason is to increase their function and strength for every day use? With that in mind, using the 5 Top Tricep Training Exercises will help you get there.
The triceps are pushing muscles and we use them for picking items off a high shelf or pushing the door open. Even more important, how about using those muscles for freeing someone from a car wreck or pushing something off that fell on top of a friend.
Now that you know the use of the tricep muscle, let’s work on how to strengthen it and keep is as fit as your biceps.
This muscle often gets neglected by fitness gurus that only focus on the biceps. To get that all around sculptured look, you need to work each individual muscle. If your goal is bigger arms, then you need to take some time to work your triceps.
Here are the top 5 Tricep Training Exercises
Tricep Dip
This exercise is great because you can do it anywhere; at home with a chair, at the gym with the equipment or even while hiking on a trail.
Put your hands behind your back and support yourself onto the bench/chair with the palms of your hands on the bench and your legs extended in front of you. Lower and raise your body up and down. The emphasis is upon the triceps muscle. For the ladies or beginners who cannot lower themselves all the way to the floor, you can put an object, like a roll of paper towel, to give you a stopping point. This will help you strengthen your muscles without straining your muscles. As you get stronger you will no longer need the object.
Close Grip Push Up
This exercise is the core tricep exercise for your workout. Using the same position as a standard pushup, you place your hands closer together so they are about 5 – 7 inches apart. Slowly lowering yourself down, you will continue the same as a regular push up.
The difference is that with you hands closer together, it isolates the tricep muscles.
Tricep Pushdown
For this exercise you need a weight machine that has a cable and rope attachment that will allow you to have a pull down motion. There are different ways to perform this exercise but I prefer the rope attachment because it allows the hands to work individually. Facing the machine, elbows tucked in, take hold of the grip, pulling down and bring your hands to your sides and squeeze. With constant tension, slowly raise your forearms back to their original position. Remember to bend your knees slightly to take pressure from your back.
Tricep kick backs
Place your left knee and your left hand on a bench. Now grab a dumbbell with your opposite hand and move your upper arm so that it is horizontal to the ground. Keeping your elbow tight to your body at all times. Concentrating on your tricep, you now move the dumbbell in an upwards motion so that your arm becomes straight and is horizontal to the ground. Be sure when you contract that muscle you feel that squeeze. Repeat with the left.
Lying Tricep Extension with Dumbbells
Lie on a flat bench with feet on the ground and head hanging just off the top of the bench,
take the barbell with an over hand grip, (palms facing away from the body) and hold it over your head so your arms are doing the work. Bend the arms at the elbow, lowering and lifting the weight, isolating the tricep muscle to control the movement.
By doing these 5 Top Tricep Training Exercises, starting with 3 sets of 8 or 10 repetitions each, you will increase the strength and size of your triceps. If you notice that these exercises are a little easy just the weights or repetitions. It is that easy.
For more information Health and Fitness Exercises, check our Chris’ blog at www.NoBSFitnessForLife.com.
