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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!
In this more hyperactive and information overloaded world, discipline is needed more than ever before.
With more distractions being thrown at us, it's no wonder many of us feel like we lack discipline to do the things we need to do.
There was a time in my life when my self-esteem was non-existent.
I would actively avoid social situations, second-guess every decision, and constantly seek validation from others.
The good news is that I found a way out.
No more complicated routines, no hour-long meditations, no Saratoga water ice-cold face baths. ;)