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When it comes to building impressive arms, the triceps often steal the show.
Not only do they make up a significant portion of your upper arm mass, but strong triceps also enhance your overall pressing power.
In this blog, we’ll dive into five of the most effective triceps exercises that can help you build strength, improve muscle definition, and achieve balanced arm development.
Whether you're aiming to bulk up or just add some extra detail to your arms, these exercises will set you on the right path.
Let's dive in!
The Triceps are a muscle that allows for extending and bending of the forearm.
In addition, the muscle itself serves as a stabilizer muscle for the shoulder joint.
The Triceps have the following main functions:
Keeping these movements in mind, we replicate these exact movements to strengthen the triceps.
To build some horseshoes on your arms, check out our 5 favorite triceps exercises.
Why It's effective: Skullcrushers isolate the triceps, particularly targeting the long head, for significant muscle growth and strength.
Tips: Keep your elbows steady and close to avoid shoulder involvement.
Lower the weight slowly to maintain tension on the triceps.
Why It's Effective: This compound movement engages the triceps intensely while also working the chest and shoulders.
Tips:Maintain a narrow grip, just inside shoulder width, and keep your elbows tucked close to your body to maximize triceps activation.
Why It's Effective: These allow for a full range of motion and focused contraction on each tricep individually, promoting balanced muscle development.
Tips:Stand with your core engaged and elbow fixed to your side. Extend fully and squeeze at the top for peak contraction.
Why It's Effective: This exercise emphasizes the long head of the triceps by working them through an overhead range of motion.
Tips: Keep your elbows close to your head and extend fully, feeling the stretch at the bottom and the contraction at the top.
Why It's Effective: They provide constant tension on the triceps and help to improve muscle definition and endurance.
Tips: Bend slightly forward with a stable stance, keep your upper arm stationary, and focus on squeezing your triceps at the top of the movement.
Doing heavy flat bench pressing will develop the short head of the triceps significantly.
When you bring the dumbbell or barbell to your forehead, move the dumbbells/barbell over your head and extend in a “tricep kickback” motion.
Doing this will make the exercise more challenging and you’ll feel a massive pump through this range of motion.
When you bench and do pressing movements, the long head of our triceps doesn’t really get worked.
With that being said, prioritize overhead extension and skullcrusher exercises to target the long head.
Use higher rep ranges when it comes to isolating your triceps.
When doing tricep exercises, use rep ranges of 8-12, 10-15, and 15-20 when you can.
For the heavier tricep exercises, stay on the lower end.
For cable exercises, stay on the higher end.
You should work towards training your triceps 1-2 times per week.
If you're looking to maximize your tricep workouts,
I created Pre-Forged as a cutting-edge pre-workout formula specifically designed to maximize your tricep workouts.
With a powerful and clean blend of nootropic and pre-workout ingredients like Beta-Alanine, L-Citrulline, and Caffeine, it enhances energy, endurance, and mental focus.
Created to support both the mind and muscle aspects of your training, Pre-Forged helps you achieve greater gains and stay driven throughout your workout sessions.
Simply take one scoop 10-15 minutes before your workout sessions and get those gains!
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Wrapping up, these five triceps exercises are some of the best for building strength, enhancing muscle definition, and achieving balanced arm development.
By incorporating these exercises into your routine, you can effectively target all heads of the triceps.
Remember to focus on proper form and controlled movements to maximize your gains and minimize the risk of injury.
Get ready to flex those arms with confidence and take your training to the next level.
Until next time!
Let me tell you about my friend Hahn.
Hahn is in his 50s and JACKED.
When I am grappling with him in Jiu-Jitsu, he is a fun roll because he's a friendly guy.
But when he locks in, he is one challenging roll.
While he consults with his doctor for additional solutions, he really dials in on 5 factors that are in his control that have helped him for years.
And for myself in my 30s, these 5 things are the only things I do that have been working extremely well for me.
In this post, I'm going to share with you what I learned about supporting your testosterone levels naturally.
Let's dive in!
Intermittent fasting (IF) has gained significant popularity in recent years as a dietary strategy for weight loss and overall health improvement.
But does it really work?
In this post, we’ll explore the principles of intermittent fasting, its potential benefits, and what the research says about its effectiveness.
Let's dive in!
Grip strength is often overlooked as a key indicator of overall health and longevity.
However, a growing body of research has highlighted the significance of grip strength and its correlation to mortality rates.
A landmark study published in the Lancet in 2015 analyzed data from over 33,000 adults across 17 countries.
The researchers found that decreased grip strength was associated with a higher risk of mortality from all causes, as well as a greater likelihood of developing conditions like heart disease, stroke, and respiratory issues.
Given the importance of grip strength, it's crucial to understand the intricate musculature that gives us the ability to grasp, lift, and manipulate objects with our hands.
The forearms house a complex network of muscles that play a central role in wrist and finger movements, directly impacting our grip capabilities.
In this post, we'll delve into the anatomy of the forearm muscles and explore targeted exercises to help you build strength and enhance your overall functionality.
Let's dive in!