Incorporating triceps workouts into your training program might have a number of advantages because they target a key muscle area in bodybuilding. The following are some justifications for the significance of tricep exercises in bodybuilding:
Greater Arm Size: The triceps muscle makes up two thirds of the bulk in the upper arm. Consequently, it’s crucial to concentrate on growing the triceps muscles in order to generate bigger, more defined arms. To target this muscle group and increase arm size, try tricep workouts like tricep extensions and close-grip bench presses.
Enhanced Pushing Power: Many pushing exercises like the bench press, overhead press, and push-ups heavily depend on the triceps. Increasing your pushing power by developing stronger triceps muscles will enable you to lift bigger weights and complete more reps with ease.
Injury Prevention: Stabilizing the elbow joint with strong triceps muscles will help to lower the risk of injury. You can reduce your risk of elbow and shoulder injuries by including tricep workouts in your program to strengthen and stabilize your arms.
Better Aesthetics: Having triceps muscles that are clearly defined can make your arms look more attractive. Biceps and triceps can be defined and separated by having well-toned triceps, giving the appearance of an amazing and powerful arm.
In conclusion, include tricep workouts in your bodybuilding regimen can increase arm growth, boost pushing power, prevent injuries, and improve looks. As a result, it’s crucial to concentrate on building this muscle group as part of your total exercise regimen.
The following is a list of triceps exercises along with instructions:
Close-grip bench press: When executing a bench press, this exercise calls for a close grip on the barbell. Along with exercising the chest and shoulders, it emphasizes the triceps muscles. When holding the bar, use a grip that is just a little narrower than shoulder width while lying on a bench to do the exercise. The bar should be pushed up to the starting position after being lowered to your chest.
Tricep pushdowns: A cable machine is used for this activity. A straight bar should be fastened to the high pulley while standing facing the cable machine. Keep your elbows close to your torso while using an overhand hold to press the bar down towards your thighs. Return slowly to your starting position and then repeat.
Dips: Use a dip bar or two parallel bars to accomplish dips. Set your hands on the bars shoulder-width apart and raise your arms straight above your head. When your arms are at a 90-degree angle, slowly lower your body and then push yourself back up to the starting position.
Skull crushers: Use a barbell or dumbbells while lying on a bench. As you hold the weight with your arms outstretched over your head, steadily bring it closer to your forehead. Returning to the beginning position, raise the weight once more.
Overhead tricep extension: Holding a dumbbell with both hands behind your head when standing or sitting. Extend the weight upward until your arm is fully extended while keeping your elbows close to your head. Return slowly to your starting position and then repeat.
Tricep kickbacks: Bend forward while supporting yourself with your other hand on a bench while holding a dumbbell in the other. Extend your forearm backward until it is fully stretched, keeping your upper arm parallel to the ground. Return slowly to your starting position and then repeat.
Cable overhead extension: Stand away from a cable machine while it is attached with a rope. Hold the rope firmly in both hands while raising your arms all the way up. Return slowly to your starting position and then repeat.
Diamond push-ups: Starting with your hands close together so your thumbs and index fingers form a diamond shape, perform a push-up. Keep your elbows tight to your body as you squat down to the ground. Return to the starting position by pushing up.
French press: This exercise primarily targets the long head of the triceps and also engages the lateral and medial heads.
To perform the overhead triceps extension, start by standing with your feet shoulder-width apart and holding a dumbbell or EZ bar with an overhand grip. Raise the weight above your head, fully extending your arms. Keep your elbows close to your head and your upper arms stationary. Slowly lower the weight behind your head until your forearms touch your biceps. Pause briefly, then lift the weight back to the starting position. Repeat for the desired number of repetitions.
Dumbbell Skull Crushers: Lie down on a bench with a dumbbell in each hand, arms extended straight up toward the ceiling. Keeping your elbows in place, lower the dumbbells down toward your head until your elbows reach a 90-degree angle. Pause briefly and then press the dumbbells back up to the starting position. This exercise targets the long head of the triceps and helps to increase overall upper arm strength and definition. It’s important to keep your elbows in place and avoid flaring them out during the movement to maintain proper form and prevent strain on the shoulders.
Triceps Pushdown with Rope Attachment: Face a cable machine that has a rope attachment attached to the high pulley. Pull the rope down until your hands are in close proximity to your thighs by grasping it with both hands, palms facing one another, and keeping your elbows close to your body. Return to the starting position gradually while making sure to maintain triceps tension all throughout the action. Repeat as many times as necessary.
Benefits: This exercise targets the lateral head of the triceps brachii muscles. It aids in increasing the size and strength of the triceps, which can enhance the execution of exercises like the bench press and overhead press as well as the pushing power of the entire upper body. In comparison to previous pushdown variations, the rope attachment allows for a wider range of motion and more grip changes, which gives the triceps a distinct stimulus. Additionally, this exercise is easily customized to meet certain fitness objectives by changing the weight or rep range.
Single-arm cable pushdown: This exercise primarily targets the lateral head of the triceps and also engages the long head to a lesser extent.
To perform this exercise, attach a D-handle to a cable machine at the highest position and stand facing the machine with feet shoulder-width apart. Grasp the handle with one hand and bring it down to your side so that your elbow is at a 90-degree angle and your upper arm is parallel to the ground. Keeping your elbow stationary, extend your arm down until your hand is at your side, then slowly return to the starting position. Repeat for desired reps before switching sides. It’s important to keep your core engaged and avoid using momentum to complete the movement.
JM press: This exercise is named after powerlifter and coach John Meadows and involves a combination of a close-grip bench press and a skull crusher.
To perform the JM press:
- Set up as if you were going to perform a close-grip bench press, lying on a bench with your feet flat on the floor.
- Take a slightly narrower grip than usual, with your hands about shoulder-width apart.
- Lower the bar to your chest as you would in a bench press, but stop just short of touching your chest.
- From this position, tuck your elbows in towards your sides and bring the bar down towards your neck.
- Pause for a moment at the bottom of the movement, then push the bar back up to the starting position.
- Repeat for the desired number of repetitions.
It is important to maintain control throughout the exercise and not use momentum to lift the weight. It is also recommended to use lighter weights when starting out with this exercise to ensure proper form and avoid injury.
In conclusion, incorporating triceps exercises into your workout routine can help strengthen and tone this muscle group, improving overall arm strength and appearance. By choosing a variety of exercises that target different areas of the triceps, you can achieve optimal results and reach your fitness goals. So, don’t forget to include triceps exercises in your next arm day workout!