Triceps Workout
Triceps is located on the side and back of the humerus, scapula and inserting on the radius and ulna. It contracts when we stretch our hand. Triceps muscle is the largest muscle on hands, although at first glance it seems smaller than the biceps, is exactly the opposite. The hand shape, that massive aspect is given by the triceps. Next are some of the best exercises for a massive triceps:
1.Dips - Triceps Version
The main muscle trained: Triceps
Other working muscles: Chest Shoulders
Equipment: Only body movement
Type: Compound
Execution:
With your body at arm's length keep your arms nearly locked above the bars. Then inhale and lower yourself downward. Keep your torso straight and elbows close to the body. Lower yourself until the upper arm and forearm formed a 90 degree angle. Exhale and push your body up using the triceps to return to the starting position.
2.Bench Press triceps
Main Muscle Worked: Triceps
Other Muscles: Chest, Forearms, Lats, Shoulders
Equipment: Barbell
Mechanics Type: Compound
Execution:
Start this exercise by lying on the bench with your head beyond the bar. Your feet flat on the floor with a slight arch on your back. Grab the bar with your hands narrower than the shoulder width. Arms amply extended but not locked. Bend the elbows and lower the bar towards your middle chest, elbows pulled in and close to the body. Focus on squeezing the triceps when pushing the bar up avoiding to lock the elbows on the top position.
3.Decline Dumbbell Extensions
Main Muscle Worked: Triceps
Other Muscles:none
Equipment: Dumbbell
Mechanics Type: Isolation
Execution:
Place your body on a decline bench and lay back completely flat. Grab two dumbbells and position them carefully above your head with your palms facing each other and your arms straightened out. To keep the tension on your triceps have the arms a little bended. Slowly lower the dumbbells till few inches above your eyes. The elbows should stay towards you. Then extend your arms back up to the starting position while you keep your elbows in.
4.Decline EZ Bar Extensions
Main Muscle Worked: Triceps
Equipment: Barbell
Mechanics Type: Isolation
Execution:
Lay back completely flat on a decline bench. Position yourself under the EZ bar with the hands facing up and arms straightened out. Keep the arms a little bended to maintain the tension in the triceps. Slowly lower the EZ close to your eyes while keeping your elbows in towards you throughout the movement. Then extend your arms back up the starting position while keeping your elbows in.
5.Weighted Bench Dip
Main Muscle Worked: Triceps
Other Muscles: Chest, Shoulders
Equipment: Other
Mechanics Type: Compound
Execution:
For this exercise u need 2 benches placed across one another. Hold on to the edge of a bench and let your heels rest on the bench in front of you. Lower your body with your elbows kept stationary. Then press upwards and get back to start point.
6.Seated Triceps Press
Main Muscle Worked: Triceps
Equipment: Dumbbell
Mechanics Type: Isolation
Execution:
Grab a dumbbell and hold it between your hands. Sit on a short straight backed bench with your feet planted firmly on the floor. With a palms up grip raise the weight over your head, Lower the dumbbell in an arch form above your head to behind your back. Then return to the starting position.
7.Tricep Dumbbell Kickback
Main Muscle Worked: Triceps
Equipment: Dumbbell
Mechanics Type: Isolation
Execution:
Hold a dumbbell with your right hand and position your left knee and hand onto a flat bench. Your arm should stay fixed into your side at a 90 degree angle. Slowly extend your arm out and keep your elbow in. For a better tension in the triceps keep your arm a little bended. Then slowly lower the dumbbell back to the starting position. Do the same thing with the left hand.
