The importance of the triceps
If you ask someone about the main muscles in the arms, they will probably name the biceps as the most important one. Biceps are the popular kids, while triceps are the forgotten ones.
Beginners often make the mistake of focusing on the muscles that they can see, while forgetting about the muscles located in the back side of the body. Triceps are often forgotten for this reason, and this is a huge mistake because the triceps are a key muscle in terms of arm mobility.
Located at the back of the upper arm, the triceps are responsible for the extension of the shoulder joint. When training triceps, you will get:
- – Increased strength and stability of your shoulders and elbows.
- – Increased the functionality, flexibility, and range of motion of the arm.
- – Improved performance in sports that require arm movements and upper-body strength.
Luckily, most triceps exercises can be done with very little equipment. As a beginner, you only need your own body weight, and some barrels can be added after getting used to the exercises. So you can do most of the exercises at home, outside, or at the gym.
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The best exercises for triceps
Diamond Push-ups
Push-ups are an essential exercise for the triceps, including most of its variations. In this case, diamond push-ups are done by starting off in a plank position, with your hands placed in a way that your index and thumbs are touching, forming a diamond shape. Lower your body slowly, maintaining your elbows tight. Lift your body back to the initial position.
Rope pushdowns
You can do it with a cable machine or with resistance bands at home. Start off with your elbows bent at a 90-degree angle, in front of your chest. Slowly extend your arms towards the floor, making sure to be using your triceps strength, extending your arms until your hands reach your hips. Bring your arms back to the initial position slowly. Repeat doing a series of 12 to 15 repetitions.
Tricep dips
You will need a bench for this one. Sit with your hands beside you and place your feet on the ground with your legs completely straight. Lift your body from the bench and slowly lower your body towards the floor, to the point that your arms form a 90-degree angle. Go back to the initial position and repeat.
Bench press
You will use a bench and a barrel for this one, start off by lying down on the bench, hold the barrel with both hands, making sure that your hands are placed next to your shoulders before lifting the barrel. Lift the barrel while making sure to be using your shoulders, chest and triceps.
Tricep extensions
Depending on your expertise, you can do this one with a dumbbell in each hand or with just one dumbbell hold by both hands. Extend your arms overhead, bend your elbows and lower the weight behind your head. Remember to extend your arms straight when going back to the initial position.
Straight bar dips
You can use bars, railing or even playground equipment for this one. Start by holding your body above the bar with your arms fully extended, lower your body down slowly, until your lower chest touches the bar. Go back to the initial position slowly, and make sure your feet never touch the ground.
Skull crusher
Lie down on the floor, with your feet flat and your knees bent. Hold a dumbbell in each hand, making sure your palms are facing each other. Lift your hands until your arms are extended straight, then lower down your hands to the sides of your head, making sure your elbows don’t move.
Narrow chest press
You can do this one after the previous one. Start by lying down on the floor holding a dumbbell in each hand. Extend your arms above your chest making sure your palms are facing each other. Make sure the weights touch when your arms are extended, then lower down your hands toward your chest, making sure your elbows are tucked in at each side of your body.
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