Triceps: what are the best exercises?

Triceps: what are the best exercises? Who wouldn’t want to have an impressive and muscular arm?

A strong arm must have strong triceps, which participate and support many exercises of other muscle groups.

Even in terms of symmetry of the arm, it’s necessary not to neglect them!

But what are the best exercises to train your triceps? The triceps muscle consists of three heads. The long, outer and inner head.

Thus, there are many types of exercises that “hit” the particular part of the muscle. The attack different angles to keep them symmetrical.

Dumbbell extensions from behind the head

This exercise can be performed either standing or sitting. We recommend doing it sitting down. So, you don’t burden the rest of the body and especially your waist.

After bringing the dumbbell behind you (palms should face up), stretch your arms up.

Then lower the weight behind your head in a semi-circular motion.

Your arms and elbows should be close to your head and almost vertical, while remaining completely still.

If you’re doing the exercise standing up, make sure your feet are hip-width apart.

Kick backs

While holding a dumbbell in one hand, rest the other hand along with the corresponding leg on a bench.

Your body, like your arm, should be parallel to the ground.

Then extend your arm back until it’s straight and in line with the rest of your body. Then, lower it back to its original position.

Rope pulls

In a rope pulley, you grab the two ends of it and bring them together, while your elbows rest on your torso.

Then press the rope down without moving the elbows and upper arm.

Pull, until the handles are almost parallel to the ground. Return to the original position.

Triceps dips

You can perform this exercise on a bicep curl table, or with the help of a bench.

Rest your palms on the bench by placing them next to your torso.

Your torso should be perpendicular to the ground. Legs can be bent.

Slowly lower your body down until your arms are parallel to the ground. Then, return to the starting position.

French press

Take a barbell and lie down on a bench.

Hold the barbell above your forehead with your arms bent and in a closed grip. Arms and elbows are perpendicular to the ground and remain stationary.

Raise the bar until your hands are in line with the rest of your arm. Then, return to the starting position. The movement should be done slowly and steadily.

In all the above exercises, it’s good to make sure to “lock” your elbow.


Training with friends

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