The triceps brachii muscle runs along the back of the arm and is made up of three bundles of muscles which join together at the elbow. The triceps is responsible for extending the forearm and adducting the shoulder. Any time you straighten your arm, you're using your triceps. Having strong triceps is important for accomplishing everyday activities. Fortunately, you only have to train them two or three times a week to gain strength and definition.
Training
The triceps can be trained in isolation or through compound movements. The important thing is to vary your lifting continually to keep from plateauing. A plateau occurs your body doesn't benefit as much from the workout because it's gotten used to it and isn't being challenged any longer. For the most benefits, you should ideally lift three to four days a week. You can, however, get stronger and toned by only lifting two or three days a week for 20 to 30 minutes at a time, MayoClinic.com reports. When you set up your upper-body plan, schedule triceps and biceps on the same day. Never work the same muscle group two days in a row. Perform three sets of exercises with 10 to 12 repetitions per set.
Triceps Dips
This exercise can be done in the gym or at home. In the gym, begin by positioning yourself between two benches that are parallel to one another. Place your hands at the ends of the benches with the weight on your palms and your fingers off the bench. Place your feet in front of you and bend your knees. Lower your body and bend at the elbows so they are pointing behind you. Dip down and push back up using your triceps.
Dumbbell Triceps Extension
Grab a dumbbell and sit on an exercise bench. Hold the dumbbell vertically and use a heart-shaped grip to hold on to the top plate. You should be grasping the inner plate evenly between your two hands. Lift the dumbbell up over your head. Bend your elbows as you lower the weight behind your head. Your upper arms should not move, but your elbows should bend in a smooth motion. As you lower to the bottom, flex your wrists to avoid hitting your head, then return to the starting position.
Straight-Arm Pulldown
Dips and extension exercises isolate the triceps, but a straight-arm pulldown works the triceps along with other muscles like the latissimus dorsi and the pectoralis major. Using a cable machine, face the high pulley and grasp the end of the bar. Place one foot just in front of the other and slightly bend your elbows. Bend at the hip, flex your shoulders and keep your arms parallel to your ears. Bend your elbows slightly and pull the cable down until your arms are at your sides. Return to start and repeat.
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