The triceps is a three-headed muscle located at the back of the upper arm. The triceps' primary function is to straighten the arm. A secondary function of the triceps is to bring the arm down toward the body and is performed only by the longest head of the muscle. To build triceps strength, use an approach that targets all three heads from a variety of angles.
Body Weight
You can build the triceps with exercises using only your body weight. Use these moves exclusively, or as a complement to triceps moves using weights. Perform three sets of between eight and 12 repetitions to increase strength. Rest a minute between sets. Begin with triceps dips. Use a dip bar or place your palms with the fingers facing your torso on any flat, elevated surface and bend, legs reaching out in front of you and extend your elbows to lift and lower your body. Move on to triceps push-ups. These are performed like a classic push-up, but instead of flaring your elbows out as you lower down, keep the elbows tight against your torso.
Circuit
Challenge your triceps by performing three or four exercises in a row, with no break. Incorporating a variety of exercises in this workout helps challenge the triceps in different ways, leading to greater strength benefits. Begin with a round of medicine ball overhead triceps extensions. Perform about 15 repetitions using a 6- to 15-lb. medicine ball. Hold the ball over your head, with your elbows fully extended. Slowly bend the elbows to lower the ball behind your head and return to start for one repetition. Immediately move on to a triceps extension using a resistance tube. Use a cable machine or resistance tube to do triceps press-downs. Anchor the tube at a high level or raise the cable machine to the highest point. Grab the handles and place your arms parallel to the floor and squeeze them against the sides of your torso with your elbows bent. Push down on the cable or tube handle with both arms to extend the elbows and return to start for one repetition. Do a set of eight to 10 triceps push-ups. End with a set of 10 to 15 dumbbell triceps kickbacks. Hold dumbbells in each hand and hinge forward from the hips. Draw your elbows up and behind you and extend and bend the elbow to complete one set. If you are a beginner, complete just one round of the circuit. To build strength overtime, add in a second and third round of the circuit after a few weeks--resting about two minutes between rounds.
Free Weights
Classic strength moves using barbells and dumbbells help you effectively build strength in your triceps. Use a barbell to perform lying triceps extensions. Recline on a weight bench and grasp a barbell with the arms extended above your chest. Slowly bend and extend from the elbows, bringing the barbell toward your forehead. Use weights heavy enough to fatigue you in eight to 12 repetitions. Complete two to four sets with a minute between the sets. Use dumbbells to perform the desired number of sets of overhead triceps extensions. End your workout with two to four sets of dumbbell triceps kickbacks.
Member Comments