If you enjoy being able to extend your arm or bring it down towards your body, then you should thank your triceps muscles for that. Of course, you probably care more about making your triceps more prominent, and that’s a good thing too.
To develop and define your triceps, you should work them out at least once a week and ensure that you complete each repetition correctly and without using momentum. Each exercise should have three sets and your muscle should be exhausted by the last repetition amid every set.
Here, now, are the top 10 triceps exercises you may want to start using in your workouts.
Triceps exercises #10
Straight Bar Triceps Pushdowns
Place a straight bar on the upper part of a cable machine. Stand with your legs shoulder width apart, knees bent. Hold the bar on either end, with palms facing down and start with the bar close to your chest. Keeping your elbows as close to your sides as possible, pull the bar down toward your thighs, hold for a second and slowly use your triceps to bring the bar back up towards your chest.
Variation: Place your hands on the bar with palms facing up.
Triceps exercises #9
Rope Pushdowns
Place a rope on the upper part of a cable machine. With palms facing each other, grab each side of the rope and stand with your legs a little closer than shoulder width apart. Leaning forward slightly but ensuring that your back is straight and your abs are tight, start with the rope at chest level and lower the cable until your arms are straight, making sure that you keep your elbows close to your body at all times.
Variation: Hold the rope with one hand and do each arm individually.
Triceps exercises #8
Standing Triceps Extensions
Stand erect with your feet shoulder-width apart (if you’re not familiar with this exercise or have back problems, sit on a chair). Hold a dumbbell in one hand and extend your arm overhead. Place your other hand against the triceps you will be working and ensure that you keep your arm straight, moving only at the elbow (your forearm). Slowly lower the dumbbell until your arm is at a 90° angle, pause for a second, then slowly lift the weight back up to the starting position.
Variation: Use a heavier weight and perform the exercise using both hands.
Triceps exercises #7
Low Cable Single Arm Extensions
Attach a closed cable handle to the lower part of the cable machine. Grab the handle, face the opposite direction of the machine, hold the cable overhead behind you, elbow bent at a 90° angle. Keep your back straight, your abs tight and your elbow close to your head throughout the exercise. Extend your arm straight up overhead, hold for a second and slowly bring your arm back down to the starting position.
Variation: Place a rope onto the cable and use both hands to lift.
Triceps exercises #6
Lying Barbell Triceps Extensions
Lie on a bench with your knees bent and feet on the bench (try to keep your lower back pressed into the bench at all times). Hold a barbell overhead, arms extended over your chest, with hands shoulder width apart. Keeping your elbows in position, slowly lower the barbell toward your forehead without touching, hold for a second and press the weight back up until you’re in your starting position.
Variation: Perform the exercise on a decline bench.
Triceps exercises #5
Bench dips
Sit on the side of a flat bench, and place your hands should width apart, palms facing down. Lift your butt off the bench and place your feet as far in front in you as possible so that your shoulders are only three or four inches away from your hands. Don’t lockout your elbows and keep them close to your body. Slowly lower your body toward the ground. Once you’re down as far as you can go, lift your body back to the starting position.
Variation: When this becomes too easy for you, place your legs on another bench.
Triceps exercises #4
Lying Dumbbell Extensions
Sit on a bench and place your legs on the ground. Hold the dumbbells in your hand at the uppermost part of your thighs (it’s best to have someone hand them to you when you’re in position). Lift the weights toward your chest and lie down, keeping your back and abs tight at all times. Lift the weights so that they’re above your head and your palms are facing each other. Lower the dumbbells until they’re close to your face and don’t shift your elbows, then lower your upper arms until the dumbbells are behind your head. Slowly lift the weights back up to the starting position.
Variation: Do this exercise one arm at a time to ensure proper form.
Triceps exercises #3
Triceps Kickback With Dumbbells
Using a flat bench, place your knee and hand on the bench (from the same side of your body) and bend at the hip, ensuring that your back is flat. In the other hand, hold the dumbbell with elbow bent at a 90° angle and kept close to your body. Slowly extend your elbow back until your arm is straight, pause for a second, then lower the weight back to the stating position.
Variation: Instead of using a bench, bend over, keeping your knees soft and your back flat, and perform the exercise.
Triceps exercises #2
Hands Close Pushups
Place yourself in a pushup position, but place your hands closer together. As your body nears the ground, make sure that your elbows remain close to your body, otherwise you’ll end up working your chest. Once you’re near the ground, lift yourself back up to the starting position.
Variation: Place your feet on a Swiss ball and perform the pushups.
Triceps exercises #1
Dips
Find a dip machine and get yourself on it, facing the machine. Grasp each handle on either side and raise your body by straightening out your elbows and slowly lower yourself so that your elbows are at a 90° angle, hold for a second, then raise your body to the starting position.
Variation: When this gets too easy, place a dumbbell between your feet and perform the exercise.
Develop sexy triceps
Most men agree that seeing a woman with well-defined arms is quite sexy, and it’s even sexier watching that woman lift her own body weight via pushups and dips, so get to work and build your strength and your sexy body.
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