5 Basic Triceps Exercises To Add To Your Workout Routine
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You must have encountered people sweating it all out at gyms for those herculean biceps (are you one of them?). For some, it is all about size. Though their efforts are inspiring and may be suitable for them, there's a possibility that they might be doing something wrong.
Could they (or you) be missing out on something important? Ironically, the triceps muscle constitutes much less of the arm than the biceps. That is why building bigger triceps is essential to building big arms.
The key to a toned and muscular body is training every part and creating balanced muscle mass. Some can do that with expert supervision. Also, trying new workouts to find one or more that suit you is logical. Try FITPASS, which allows you to work out at 7,500+ premium gyms nationwide at your convenience.
Key Takeaways:
- The triceps comprise about two-thirds of the total arm muscle mass, making them crucial for building more significant, impressive arms.
- Neglecting triceps development can lead to an imbalance in muscle growth, resulting in a "chicken wing" appearance.
- Incorporating five essential triceps exercises (bench dips, close-grip bench press, dumbbell overhead triceps extension, lying triceps extension, and triceps pushdown) into your routine can help you build more significant, muscular arms.
- Prioritise triceps training by dedicating at least one weekly session to targeted triceps exercises and integrating them into your other upper body workouts.
- Proper form, gradual progression, and attention to nutrition and recovery are essential for maximising the benefits of triceps exercises.
What is Triceps Muscle?
The triceps, technically known as the triceps brachii, is a three-headed muscle at the back of the arm. You can feel it by flexing your arm. The triceps muscle's primary and most crucial function is extending the elbow joint.
Why Triceps Exercises are Important
Triceps constitute about two-thirds of the arm muscles; if you miss out on the triceps workout at home or the gym, you miss out on training two-thirds of the arm muscles. Out of scores of triceps workouts, only a handful can help you achieve the perfect arms.
Top 5 Triceps Exercises for the Perfect Size
Dips are an essential and highly efficient exercise for training the triceps muscles. It burns the extra fat on the back of your arms and explicitly targets the triceps muscle. Tricep Dips are excellent because you use your weight to train the muscles, which is a great challenge. You don't need any other equipment; most importantly, you don't necessarily need to go for a triceps workout at a gym. However, it is advisable for the best results. All you need is a bench and some space to flex your legs. Challenge yourself after getting the hang of the basics by experimenting with width. The wider the width, the better the effect of the exercise.
The Bench Press is one of the most popular exercises in the gyms. Close Grip Bench Press creates tension in the triceps muscles, which leads to their development. Close grip bench press benefits are not limited to the arm; it works the upper body along the chest, shoulders, and arms. Though the bench press is primarily best for an upper body workout, this variation is perfect for the triceps. It is essential to position the legs correctly to maintain stability and build strength. Bench press for triceps workout works best when you gradually increase the weights.
This exercise is perfect for targeting the long head of the triceps muscle and allows you to press heavy weights safely. A steady overhead triceps press helps you get the ideal shape and mass. Keep your neck straight and slowly lower the dumbbell to tense the muscles without compromising muscle connection. Increase the weight gradually with each set, as triceps muscles take less time to recover than other muscles.
Considered a muscle-building staple for decades due to its simplicity and effectiveness, lying triceps extension is one triceps exercise that tops the list. The focus of this exercise is the medial head of the triceps muscle. This exercise also strengthens the core and elbow joints. All you need is a curved bar, a bench, and someone assisting you because this exercise is not known as the skull crusher for no reason.
Triceps pushdown is quite simple and an excellent exercise to strengthen your triceps. Most gyms have a cable machine that you can use to perform this exercise. The person pushes down on the bar attached to the cable connected to the pulley overhead and encounters resistance. The machine connects the cable to the weights. The triceps pushdown exercise extends the elbow joint and promotes muscle growth.
Important Workout Tips
- Perform these exercises under the supervision of trainers only.
- Take your time with each repetition and set. Please do not rush into it.
- Posture and positioning are everything; they help avoid injuries.
- Pay attention to the basics.
- Muscles respond best to a set routine; exercise regularly.
- Doing it right is more important than pushing yourself to do more.
- Discuss your goals and targets with your trainer and follow a set plan.
- Maintain a healthy diet for the best results.
For best results, do a triceps workout at least once a week or as suggested by your trainer. These exercises provide an excellent resistance curve and cover the three primary shoulder angles. Finally, remember that a consistent routine is unavoidable.
The Importance of Triceps Exercises for Building Bigger Arms
When building impressive arms, most people focus primarily on developing their biceps. While the biceps are an essential muscle group, the triceps play a much more significant role in determining the overall size and appearance of the arms.
The triceps, which comprise approximately two-thirds of the total arm muscle mass, are responsible for extending and straightening the elbow joint. That means the triceps are heavily involved in various upper-body exercises, from pushups and bench presses to overhead presses and extensions.
Neglecting the triceps can lead to an imbalance in muscle development, where the biceps appear disproportionately more significant than the triceps. That can result in a "chicken wing" appearance, where the arms lack the desired level of thickness and definition.
To build well-defined arms, you must give equal attention to your biceps and triceps. Incorporating targeted triceps exercises into your workout routine can make your arms more significant and impressive and improve the upper body's overall strength and stability.
Incorporating Triceps Exercises into Your Routine
When building bigger arms, the triceps exercises listed above should be a staple in your workout routine. Aim to incorporate at least one or two triceps-focused exercises into your upper body workouts as the primary focus or as part of a more extensive compound exercise.
It's important to remember that the triceps are a smaller muscle group than the biceps, which tend to recover more quickly. That means you can train them more frequently without risking overtraining or injury. Consider adding a dedicated triceps workout to your routine once or twice a week or integrating triceps exercises into your other upper body sessions.
Remember to start with lighter weights and focus on proper form and technique. Gradually increase the resistance as you become more comfortable with the exercises. Feel free to experiment with different grip widths, angles, and variations to target the triceps from various angles.
In addition to your training, pay attention to your nutrition and recovery. Ensure you're consuming enough protein to support muscle growth and repair, and allow your muscles adequate rest and recovery time between workouts.
By prioritising triceps development and incorporating these five best triceps exercises into your routine, you'll be well on your way to building more significant, impressive arms. So, don't neglect the triceps—embrace them and watch your arms transform!
The five exercises cover the main triceps movements and can be a practical starting point. However, you may want to experiment with additional variations to target the triceps from different angles and ensure well-rounded development.
To target all three heads of the triceps (lateral, medial, and long head), include a mix of exercises like close-grip bench press, overhead triceps extensions, and triceps pushdowns in your routine.
No single "most effective" triceps workout exists, as different exercises may be optimal for other individuals and goals. Focus on consistently incorporating the vital triceps-targeting movements and adjusting the volume, intensity, and exercise selection.
To grow your triceps fast, train them directly at least 1-2 times per week, gradually increasing the weight and intensity. Pair this with adequate nutrition, rest, and recovery to support muscle growth.
The triceps may grow slower than larger muscle groups like the quadriceps or back. However, with consistent, targeted training and proper recovery, you can still achieve significant triceps growth over time.
The triceps may have a slight edge in growth potential compared to the biceps, as they make up a more significant portion of the total arm muscle mass. However, both muscle groups require dedicated training and attention for optimal arm development.
Focus on exercises like tricep dips, skull crushers, and pushdowns, ensuring you progressively increase resistance over time.
Include compound movements like close-grip bench presses and isolation exercises like tricep kickbacks to train your triceps effectively.
Utilise a variety of exercises like overhead tricep extensions, diamond push-ups, and cable pushdowns to work all three heads of the tricep muscle.
