Top 10 Tricep Exercises

Posted: 5th October 2010 by Darren in triceps training
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Tricep is one of the most important organs of a human body, whose prime role is to aid the elbow extension, thereby resulting in the straightening of the arm. However, triceps’ function is not just confined to straightening of arms but also to stabilize the functions of shoulders as well as biceps. Triceps are simply the muscles located at the back of the arms, and involve long, lateral, and medial heads that link the scapula as well as humerus to the ulna, which in turn is the forearm bone. Imbalances in triceps may lead to injuries, and hence it is important that you perform workouts to support and strengthen your triceps. Discussed further in this article are some of the top exercises that are focused to build your triceps. Dips This is one of the classic tricep work-outs, for which a strong chair is required. First of all, sit on the chair’s border, with your knuckles facing towards the front, however not turned to the front. Then place your feet tightly on the floor in order to swing your buttocks on the air. The next step is to gradually move forward off the seat and lower your buttocks beneath it till your arms come to a 90 angle. Then return to the previous position. However, it is important to make sure that your elbows are not locked. Overhead Extensions This tricep strengthening exercise should be done with a free weight, which should be clasped in such a way that it is placed between your right thumb and pointer finger. Then lift the weight, with your elbows bent. Slowly bring the weight to the back of your head. The next step is to straighten your bent elbows to maintain this position for about one second. Then return to the starting position. Tricep Kickbacks It is yet another popular exercise to support and build your triceps. First of all, holding one dumbbell in either hand, stand in such a way that your feet beneath your hips and knees bent. Then gradually bend your back till it becomes parallel to the floor. As the next step, straighten your arms in order to raise the weight towards up. Maintain this position for about one second and then lower the dumbbell in order to bring it to the starting position. Skullcrushers A stability ball and a dumbbell are required to perform this tricep work-out. Firstly, lay on the stability ball, with your back portion of the neck and shoulders touching the palm. With your palms facing up, hold dumbbell in such a way that it is placed between your right thumb and pointer finger. Then bring this dumbbell behind your head, with your elbows bent. Straighten your arms in order to raise the dumbbell towards up. Maintain this position for about one second, and then come back to starting position. Lying Tricep Extension To begin this exercise, lay on your back on a bench, by grasping a barbell over your chest. With your upper arms rigid, slowly bring the bar almost towards the forehead. Then return to the starting position in order to repeat the same procedure for a couple of times. Single Arm Pullover As in the case of tricep extension, lay on your back on a bench, with your feet placed down. Then hold a dumbbell in one hand and extend the elbow of the same hand towards up. In order to even out the motion, clasp the inside of the elbow with the other hand. Overhead Extensions This highly effective tricep work-out is performed with a high pulley coupled with a rope. First of all, hold one end of the rope with your both hands. When doing this, it is important to make sure that your elbows are bent and hands placed above your head. Then bend towards the front until your upper front area is almost parallel to the floor. This time straighten your arms in order to bring it parallel to the floor. One-Arm Cable Extensions This is one of the most prominent work-outs to enhance the functioning of your triceps. A low cable pulley with a one-handed handle attached to it is required to make it more effective. Close Grip Bench Press As in the case of regular bench press, lower the barbell towards your chest, with your elbows stuck towards the body. This in turn is to support your triceps. Then lift the barbell until your arms are completely straightened, thereby grasping your triceps as well as chest. Push Ups This is more or less similar to regular push ups. First of all, keep your hands on the floor, with your whole body straight and your head as well as neck in a straight line. Then gradually lower your body in order to touch the floor. The next step is to push back towards up to straighten your arms. Repeat the same procedure for a couple of times.

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