5 Top Exercises for Stronger Triceps

You may not see them all the time, but these mighty muscles play an important role in everything you do.

Whenever you straighten your arms, you have your triceps thanked.

The triceps also help stabilize and promote healthy shoulder joints, and whether you play sports or just do daily activities, you need those triceps to be strong. “Not only do they help with any type of movement that requires power, like shooting basketball or throwing a ball, but they also help with everyday activities like holding a pencil or maintaining good posture at a desk,” says Rachel Prairie. , nationally certified personal trainer.

Academy of Sports Medicine and Exercise Planning Manager at Anytime Fitness in Woodbury, Minnesota.

RELATED: Simple Ways to Incorporate More Fitness Into Your Day And while training your triceps is crucial, they often get overlooked for an obvious reason, Stillwaggon Says: “People Usually Look to Triceps Training muscle groups that they can see in relation to the muscles that are in the back of your body, most of the time without even realizing it. What You Should Know Before You Work Your Triceps How Often Should You work your triceps? Health and Social Services (HHS) recommends that adults perform muscle-building activities targeting all major muscle groups at least twice a week. Stillwaggon recommends training upper body muscles each. these days and ideally include triceps exercises as part of those workouts. But schedule them for non-consecutive days to give the muscles you have time to recover. er between workouts, he says.

Depending on your goals, the number and intensity of your sets and reps is also important, says Prairie. If you want to train for endurance, do one to three sets of 12 to 20 reps (or reps) of each exercise at a slower pace. If strength is your goal, do three to five sets of 6 to 12 reps. . rhythm. Focus on the power of the triceps (which will help you when you need to exert strength in a short period of time, such as when shooting a basketball), do four to six sets of one to five repetitions at a rapid pace. How do you know you’re doing enough reps and sets to get stronger without pushing yourself too hard? Use a scale of 1 to 10 where 1 is easy and 10 is difficult, ask yourself how difficult the last repetition is. If you’re working on endurance, the last rep should look like a 6 or 7 on the effort scale, a 6 to 8 for strength, and a 6 to 10 for power, advises Prairie.

RELATED: Here’s How Strength Training Improves Health and FitnessDo them after the warm-up with larger muscle exercises, or include

1. Classic (or Modified) Push-Up

Get on the floor on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your knees off the floor and extend your legs behind you so body is aligned from head to feet in one long line. Slowly bend elbows at a 45-degree angle and lower yourself towards the floor until your chest is almost touching the floor (or as far down as you can get). Push yourself back up to the starting position and repeat. To make this easier, keep your knees on the floor and maintain a straight line with your body from your head to your knees. To make it more difficult, place your feet on a bench with your legs extended behind you.

2. Tricep Dips

Sit on a chair or a bench with your hands on the seat beside you and your feet flat on the floor. Lift your butt off the chair and from this position, lower your body toward the ground until your arms are bent at 90-degree angles. Push yourself back up to the starting position and repeat. To make it more difficult, do this with your legs extended straight with your heels on the floor and toes pointed up, making sure to keep your butt off the ground. For even more of a challenge, place both feet on another bench.

3. Tricep Press Downs

Standing with a resistance band in your right hand, place your right hand at the front of your left shoulder, right arm against the chest. Loop the other end of the band around your left hand. Start with your left arm almost bent to a 90-degree angle with your left elbow tucked close to your body and keep tension in the band. Press your left hand towards the floor until your left arm is fully extended. Release to start. Repeat the full number of reps and then switch sides for one set

4. Tricep Extensions

Sit or stand with a dumbbell in each hand. Extend your arms straight overhead, bend them at the elbows, and lower the dumbbells behind your head. (If this is too difficult with a weight in each hand, just hold one weight between both hands.) Extend arms back straight overhead to the starting position and repeat.

5. Skull Crusher

Lie face up on the floor, with your feet flat on the floor and knees bent. Hold a dumbbell in each hand and lift your arms above your chest; your wrists should be directly above your shoulders and your palms should be facing each other. Without moving your elbows, bend your arms and lower the weights to the sides of your head. Extend back to the start position and repeat. 
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