5 Exercises to help you build your triceps.
When people want bigger arms, they generally focus on their biceps only but this is exactly where they are going wrong.
To have huge arms, you need to concentrate more on your triceps. Around 60 percent of your arm is made up of triceps than biceps. There are three muscle heads in the tricep muscle group unlike two in biceps muscle group.
THE ANATOMY OF TRICEPS:-
Since there are three heads of the tricep muscle group, it is important that we include an exercise for every head. The three heads in the triceps are the lateral head (that makes the horseshoe shape), the medial head and the long head. While extending the elbow and straightening the arm is done primarily by the lateral and medial head, the long head is responsible for abduction along with the lats (back muscles).
While there are various exercises that can be done in isolate the triceps, here are the five effective ones:-
1) CLOSE GRIP BENCH PRESS:-
This exercise is performed on a normal bench press. The movement is identical to a bench press with the only difference being the grip is more than shoulder width apart and the grip of the arm is very close. The distance between the hands will be the distance that equals a little more than both thumbs placed on together on the bar.
2) SKULL CRUSHES:-
This exercise is done on isolated flat bench. Through you can use the normal barbell, identify the EZ Bar is recommended because of better impact on the lateral head of the triceps. The starting position is when your arms are perpendicular to the floor. Slowly lower the barbell towards towards your head till it reaches just above your face and then push it back to where you started. You can perform heavy sets as well as drop sets in this exercise.
3) PULLEY PUSHDOWN:-
Drop sets, heavy sets, partial sets, eccentric sets you name it, every form of workout can be done on the pulley machine to work your triceps. Since the pulley and knob is in front of you, you can adjust the weights by yourself. The variation includes various other grips like V-Bar, reverse grip, Rope Grip etc.
4) OVERHEAD EXTENSION:-
This exercise can be performed with the help of a dumbbell or using a rope in a higher pulley. It concentrates more on the long head, which we’ve seen is generally weak in a lot of people. Since folks only concentrate on pulley down, the long head of the triceps is hardly trained. A variation of this exercise includes using both hands and single hand to lift the rope or dumbbell.
5) BENCH DIPS:-
Use two benches, which are almost of the same height . Place your hands on one bench and legs on the other. Slowly lower yourself till your arms makes a 90 degree angle. This is one of the effective exercises for triceps. You can also add weights to your lap to increase the difficulty load.