It’s true, bulging biceps turn more heads than ripped triceps but doesn’t mean triceps training should be neglected. They don’t get the kudos they deserve. Triceps take up close to 60% of your upper arm mass which makes them the foundation for ongoing muscle growth and that impressive ripped definition. They also cover your whole back arm. These guys are important.
The strength of your upper arm depends on having strong triceps. The stronger they are, the more effective your upper body workouts become. Whenever your bench-pressing, pumping out an overhead press, or doing dips, its your triceps doing the heavy lifting. Horseshoe triceps are the goal of many gym junkies. You’ll only get those babies if you focus on effective and focused triceps training.
Tell me more about the triceps
As the name suggests, your triceps have three different heads:
1. Long head
2. Lateral lateral
3. Medial
The full medical term is triceps brachii. Your triceps runs along he humerus, which is the main bone of the upper arm. The humerus runs between your shoulder and elbow. Along with the biceps, it enable extension and retraction of your forearm.
In general terms, the long head fascicle comes into play when sustained force is required or when there is a need for a synergy between the shoulder and elbow, or both, to control a movement.
The lateral head is used for movements requiring occasional high-intensity force.
The medial fascicle enables more precise, low-force movements.
7 non-trivial triceps facts
1. Triceps make up around 60% of the muscle in your arm.
2. The triceps muscle instigates shoulder and elbow rotation.
3. The triceps muscle has 3 separate heads.
4. The triceps muscle is mostly responsible for straightening your arm.
5. More than 90% of a horses total muscle weight is located at their triceps.
6. The triceps brachii is a contributor to both tennis elbow and golfers elbow.
7. Triceps are known as the boxers muscles because these muscles deliver the straight-arm punch.
5 KILLER TRICEPS EXERCISE YOU CAN DO AT HOME
What you’ll need,
- Exercise mat
- Dumbbells
- Flat weight bench or a chair
1 Triceps dips
- Sit on the edge of a weight bench or chair.
- Place your feet far enough forward that your tailbone just touches the front of the bench.
- Bend your arms, lowering your elbows to about a 90-degree angle, and then pause.
- Slowly lift yourself back up to the starting position by straightening your arms, while keeping your legs stationary
- You can increase the intensity by placing your feet farther away from the bench.
2 Dumbbell rows
For the classic dumbbell row, you’ll need a bench or chair.
- Start with one hand and one knee on the bench for support.
- Your hand should be flat on the bench with your arm straight. The hand that’s not touching the bench will lift and hold the dumbbell.
- Keep your back flat, your core firm and your neck relaxed.
- Lift your dumbbell keeping your elbow in line with your torso to about 90 degrees.
- When you get to the top, squeeze your triceps.
- Lower the dumbbell back down with and repeat.
- Fully extend your arm by raising the weight back to the starting position.
- When youve done your reps, switch sides.
3 Triceps kickbacks
For this exercise,youll need a bench or chair for support.
- Holding a dumbbell at your side, with your arm bent to a 90-degree angle.
- Keep one hand and knee on the bench, keeping your back flat, with a firm core and relaxed neck.
- Keep your palm facing inward while extending your arm backward in line with your torso.
- Lift your straightened arm a little past your hip and squeeze your triceps at the top of the movement.
- Return your arm to a bent position. Repeat until youve done 12 reps and then switch to the other side.
4 Plank with lateral rise
Start with your palms flat on the ground move into the high plank position with your toes touching the floor.
- Keep your back flat and core strong.
- Lift one arm out to the side, keeping it in line with your shoulder and parallel to the ground.
- Lower your arm back down and repeat the motion with your other arm.
- Avoid opening your hips to the side when you lift your arm.
5 Overhead extensions
You can do overhead extensions either by standing, or sitting on a bench or chair.
- If using a chair, sit up straight. If standing, stand tall and strong with your feet flat and knees bent.
- Begin by lifting the dumbbell above your head with both hands holding, onto one end.
- Keeping your biceps close to your ears, lower the weight slowly behind your head.
- Raise the weight back to your starting position.
