The triceps muscle is one of the hardest muscles to target successfully. Many exercises train and strengthen triceps, but there are specific ones that get great results if done correctly. Some of the more common triceps exercises are ones that require the use a weight bench or chair; most of the movements can be done with just body weight, but for a more intense workout, resistance is required.
Dips
Triceps dips can be done with the use of a weight bench or chair. With the bench or chair behind you, place your hands palms down on the edge of the seat with elbows shooting straight back. Place your legs either straight out for a more challenging workout or bend your knees and place feet flat on the floor for an easier workout. As you bend your arms, make sure your elbows do not stray to the sides. Go down halfway so that you feel the muscle contraction in your triceps only. As you come back up, make sure you always leave a slight bend in the elbow; this is a short range-of-motion movement. For added intensity, place another bench or chair underneath your feet with your legs straight out; add weight plates or dumbbells on top of your legs for resistance.
Pushups
Traditional pushups are a classic triceps and chest exercise, but add more of a challenge when performed on a bench or chair. Position your hands on the bench or chair as if performing a pushup on the floor. To put more focus on the triceps muscle, place your hands about shoulder width apart, keeping your elbows by your side and pointing straight back. Make sure your body is perfectly straight while staying on the balls of your feet. Bring your chest down to the bench, and push back up. For a real challenge, put your hands on the floor, and place your toes or ankles on the weight bench or chair; keep the body straight and aligned. Bring your chest to the floor and then push up.
Skull Crushers
Skull crushers can be done safely on a weight bench. Grab two dumbbells, a barbell or E-Z curl bar. Lie back on the bench with your head placed at the top. To alleviate any pressure in the lower back, bring your legs up on the bench in a bent position with feet flat on the bench. Grab equipment of choice with an overhand grip, and hold straight up over your chest with arms shoulder width apart. Without moving the position of your arms, bend at the elbows and bring the weight to your forehead. Press back up to start position keeping the arms locked in place.
Close Grip Bench Press
Lie back on the bench with your head placed at the top. Place your hands over the barbell with a grip less than shoulder width apart; this position puts more concentration on the triceps muscle. Start with your arms straight up in the air above the chest. Slowly bring the weight down to where the bar is almost touching midchest. Push the weight back up to start.
Member Comments