The triceps muscle which is located at the back of the upper arm is responsible for the extension of the elbow. The triceps muscle is made up of three heads known as the long head, medial head and the lateral head. There are several exercises which are helpful in emphasizing on different heads of the triceps.
When it comes to building your triceps muscles with weights, it is important to use heavy weights. Don’t lift weights that are too heavy. Use the weights by which you can perform 10-12 reps, reaching muscular fatigue.
Proper form is a necessity when performing triceps exercises in order to prevent any injury of the joints. Warm up thoroughly using several exercises with light weights for high reps before attempting to perform any triceps exercise in order to reduce the risk of any injury and to increase the flow of blood to the muscles.
Proper nutrition with high amounts of protein is very important to increase the size of your triceps as the proteins are responsible for building muscle tissue. Listed below are 4 amazing exercises that are performed by using weights and are known to be the best exercises when it comes to building the triceps.
Lying Triceps Extension
The Lying Triceps extension is a great exercise that is used by many bodybuilders in order to build the triceps muscles. It is also widely known as skull crushers as you have to lower the weight to your head, holding the weight firmly in order to prevent the weight from slipping from your hand causing an injury to your skull.
You can perform this exercise using a barbell or a pair of dumbbells. To perform this exercise, grab two dumbbells or a barbell, with your palms facing upwards. Keep your upper arm straight at a 90 degree angle to your body, and lower the weight by only moving your forearms.
As the weight reaches the point where it almost touches your head, push the weight back up again to the starting position. You can perform this exercise by using an ez curl bar if you suffer from pain in your wrists. Use a light weight in the beginning in order to master the technique of performing the exercise.
This exercise is one of the best exercises that are used to increase mass of the triceps as it targets all the three muscle heads of triceps. You can perform this exercise for 3 sets of 12 reps. using a spotter is helpful especially when using heavy weights.
Seated Overhead Triceps Extension
This exercise is also good when it comes to building the triceps. In order to perform this exercise, adjust the bench to make a 90 degree angle. This exercise can also be performed by using dumbbells or a barbell. To perform this exercise, seat yourself erect on a bench, holding a dumbbell or a barbell in your hands, holding the weight above your head.
Keep your upper arm stable and only move your forearms, pushing the weight till your elbows almost lock. Slowly lower the weight back to the initial position. This exercise is known to place emphasis on the long head of the triceps.
Perform the exercise smoothly without jerking the weight upwards. When performing this exercise, it is important to have a spotter at all times in order to prevent any injury from occurring if you are not able to hold the weight because of muscular fatigue. Perform this exercise for 2-3 sets of 12 reps each.
Close Grip Bench Presses
The close grip bench press is an effective exercise for the triceps as targets all the three heads of the muscle. This exercise should be only performed with a barbell instead of a dumbbell as the barbell helps to place more stress on the triceps, recruiting more muscle fibers which will help to build the muscle faster.
To perform this exercise, position yourself on the bench as you would when about to perform the bench press. Your grip on the barbell when performing this exercise should be only around 12 inches apart, keeping your elbows pinned to your sides. Push the weight upwards till your elbows are about to lock.
After that, lower the weight back to the starting position. This exercise must be a staple of every triceps workout as they are known to build thick mass on the triceps muscles. You can perform this exercise for 4 sets of 12 reps using a heavy weight with a spotter or a weight rack.
The triceps pushdown is the best exercise when it comes to building the triceps muscle as it completely isolates all the three heads of the muscle, working them thoroughly. The drawback of this exercise is that it can’t be performed at home as it requires the triceps pushdown machine.
However, the triceps pushdown can place great stress on the elbow joint which can result in an injury. To perform this exercise, hold on to the handle of the machine with your palms facing downwards, keeping your elbows pinned to the body.
Only move the forearms to push down the weight till it almost touches the front part of your thigh. Release the handle of the machine back slowly. You can also perform the exercise with your palms facing upwards to place more stress on your triceps.
To challenge your triceps more, you can use rope handles, flat bars, or v handles in order to target your muscles from different angles. It is recommended to perform this exercise at the end of your workout in order to pump the muscles before finishing your workout.
In order to achieve maximum benefits when performing triceps pushdowns, perform the repetitions extremely slowly as it will help to work the triceps muscle thoroughly. If you are finding it hard to perform each repetition for 10 seconds up and down, you are using too much weight. Perform this exercise for 3 sets of 12 to 15 reps using a medium weight.
Incorporating these 4 amazing exercises in your workouts should definitely help you to work your triceps muscles correctly, thereby increasing the size of the triceps.