Your bicep muscles might be the glamor muscles that most people notice, but actually it is your tricep that makes up most of your upper arm, so it is important to spend time strengthening this muscle as well. Having strong triceps will help improve your overall strength and performance abilities. You should include at least a few tricep-specific exercises into your regular workout routines.
Bench Dips
As the name suggests, you will need to use a workout bench for this exercise. Facing away from the bench, place your hands on the edge behind you with your body perpendicular to the bench. You legs should be stretched out in front of you with your knees straight and balanced on your heels. Slowly lower, or dip, your body toward the floor as your continue to support yourself on the edge of the bench. Use your tricep muscles to lift yourself back up. Keep your elbows close to your body. Repeat the up and down dipping motion several times.
One-Arm Triceps Extension
While sitting on a sturdy chair or bench, grab a dumbbell with one hand and lift it straight above your head. Your arm should be perpendicular to the floor and close to your head. Use your other hand to support the arm holding the dumbbell. Slowly lower the dumbbell behind your head, bending at the elbow and keeping your upper arm in place. Now, using your tricep muscle, press the dumbbell back up in the air, again only bending your elbow. Repeat the motion several times. Keep the movements slow and fluid. After several repetitions, switch to the other hand and repeat.
Close-Grip Pushups
Close-grip pushups are similar to standard pushups but focus more on the tricep muscles. Start off in the usual pushup position with your feet together, legs straight and back flat. Instead of having your hands spread apart, put them close together under your chest. Your index fingers and thumbs should be touching, forming sort of a diamond shape between your hands. Slowly lower yourself until you are almost to the floor, then slowly push yourself back up using your tricep muscles. Keep your elbows tight to your sides. When raising your body, only go about three-quarters of the way, without locking your elbows. Repeat the exercise several times.
Back Of The Head Lying Tricep Extension
Sit on a workout bench with a barbell and weights resting on your thighs. Grip the barbell with an overhand grasp and your hands about shoulder-width apart. Bring the barbell up to your chest and lie down so that your head is flat on the bench but close to the end. Extend your arms, with the barbell, above your chest, then lower the barbell behind your head by bending at the elbows. Bring the barbell down until it is almost touching your head. Then, using your triceps, slowly press the barbell back up until your arms are almost locked at the elbow. Repeat this motion several times. Keep your elbows in at your sides. Because of the position you are in, do not attempt more repetitions than you can manage comfortably unless you have a partner spotting you.
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