The following content in this post will provide the only five tricep exercises you will ever need to get you started on your journey to get well defined triceps. I will review the five greatest exercises and why they are optimal for growing your triceps.
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1. Tricep Pushdown.
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Why Do Tricep Pushdowns.
Tricep Pushdowns are one of my favorite exercises to do for tricep growth, especially back when I was a beginner. Tricep pushdowns target the medial and lateral heads of the tricep, which tones and grows the muscle extravagantly,making you look bigger even if you arn’t flexing. On top of all the benefits of this exercise for your muscles it is extremely easy to do when just starting out. So, let me tell you how to do it!
How To Do Tricep Pushdowns.
Firstly, find a pulley at your gym and a straight bar. Secondly, hook up the bar and adjust it to a weight that you can push with the proper form. Thirdly, just like the man in the picture, bend your knees and push the bar down while keeping your elbows in alinement till your set is complete. Lastly, do this exercise in three sets of twelve or till failure.
2. Bench Dips.
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Why Do Bench Dips.
Bench dips are an exercise I do on a regular basis until failure and at the end of each of my arm workouts. You should do bench dips because they work the long head of the tricep, ultimately making your arms look gigantic. In addition to working your long head this exercise also stimulates your chest and deltoids, improving your overall upper body strength. I love this exercise and have seen a lot of growth since I started performing it.
How To Do Bench Dips.
Firstly, find a flat surface that is tall enough for you to complete the contraction at a proper depth. Secondly, just like the man above, steady yourself, grip the platform, and go down and push back up as slow as possible while keeping your elbows in the same position, without moving any other body part except your arms. Do till failure!!!!
3. Tricep Rope Push Down.
Why Do Tricep Rope Pushdowns.
A tricep rope pushdown is an exercise I have struggled with in the past mainly because my form was putting all of the weight on my elbow joints and not the tricep, but since then I have corrected this problem and have begun to see fantastic growth. Tricep rope pushdowns work all three heads of the tricep without working any other muscle group making them one of the most popular tricep exercises out there.
How To Do Tricep Rope Pushdowns.
Find a pulley and a rope in your gym and put yourself in the same form given up above for the tricep bar pushdowns. Secondly, push both sides of the rope past each side of your hip and then let them back up slowly. Remember, while performing this exercise make sure that you only feel your tricep moving, and if you feel pain in your elbow joints adjust how you are pushing those ropes or your weight.
4. Push-ups.
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Why Do Push-ups.
While push-ups are most recognized as a chest workout, push-ups actually workout all three heads of the triceps. Not only are push-ups great for the fact that they work your triceps, but they are also just good to do because you are working with your own body weight which has shown to have many benefits.
How To Do Push-ups.
Just like the man above, position yourself in an erect position with your elbows facing inward. Go down as far as possible without touching the floor and then go up as slow as possible. Do routinely and until failure for each set to see maximum results. Focus on putting all the weight on your triceps and chest and avoid bending your back when going down.
5. Skull Crushers
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Why Do Skull Crushers?
Skull crushers are definitely one of my favorite exercises to do when I work my triceps because it truly is beneficial for working the triceps and improving body coordination. The greatest thing about skull crushers are that they promote growth in the medial head of the tricep, giving your arm an aesthetic look. In addition to this, skull crushers also increase pressing power in the chest because of its activation of the pectoralis muscles and shoulders.
How to Do Skull Crushers.
Find a bench in your gym and a lightweight barbell to begin. Lay flat on your back, grasp the barbell with a grip about a shoulder width apart and bring the barbell over your collarbone. Next, stabilize your shoulders and push the weight over your head till your arms are straight, then bring it back down and over your head while keeping your elbows pointing up. Repeat till failure.
Conclusion.
Remember to perform these exercises as frequently as you can for maximum results and be safe while doing them by focusing on form and not lifting to heavy in the beginning. As always keep chasing that pump!!!!