Tricep Workouts: How to Train, Tone and Build Great Triceps
If you want to get stronger and more toned arms, then you need to focus on your triceps. These muscles are often overlooked in many workout routines, but they are essential for overall upper body strength and aesthetic appeal.
First, it's important to understand the anatomy of the triceps. The triceps brachii is a three-headed muscle located on the back of your upper arm, and it is responsible for extending your elbow joint. The three heads are the long head, the lateral head, and the medial head, and each plays a slightly different role in arm movement.
To effectively train your triceps, you need to choose the right exercises that target all three heads. Here are some effective tricep workout routines and exercises:
Close-grip bench press
This exercise is like a regular bench press, but with a closer grip on the barbell. By bringing your hands closer together, you place more emphasis on your triceps. This exercise works all three heads of the triceps, and also engages your chest and shoulders.
Skull crushers
This exercise can be done with a barbell or dumbbells, and involves lying on a bench with your arms extended straight up. Bend your elbows to lower the weight towards your head, and then extend your arms back up. This exercise primarily targets the long head of the triceps, but also works the other two heads.
Tricep dips
This bodyweight exercise can be done using parallel bars, a dip station or even just a sturdy chair. Lower yourself down by bending your elbows until your upper arms are parallel to the floor, then push yourself back up. This exercise targets the lateral and medial heads of the triceps.
Overhead tricep extensions
This exercise can be done with a dumbbell or a cable machine. Hold the weight with both hands and raise it straight up above your head. Slowly lower the weight behind your head until your elbows are bent at a 90-degree angle, then raise the weight back up. This exercise targets the long and lateral heads of the triceps.
Tricep kickbacks
This exercise involves holding a weight in one hand and standing with one foot forward for balance. Bend forward at the waist with your other arm holding onto a bench or chair, and extend the weight back until your arm is fully extended behind you. This exercise targets the lateral and medial heads of the triceps.
In addition to these exercises, it's important to stretch your triceps regularly to prevent injury and improve flexibility. You can do this by holding onto a wall or doorframe and leaning your body away from your arm, or by reaching one arm across your body and holding onto your opposite elbow.
When performing tricep workouts, it's important to use proper form and gradually increase the weight or resistance. It's also important to rest and allow your muscles time to recover between workouts. By incorporating these tricep exercises into your routine, you can effectively train, tone and build great triceps.
About PULO
PULO is a new treadmill brand under Fujian Puluo Health Science & Technologies Co., Ltd. The company focuses on the integrated service of R&D, production and sales of treadmill, and is committed to providing "intelligent fitness solutions" for fitness enthusiasts. The PULO brand was born in 2020, and is already making waves in the fitness industry with its innovative technology and sleek design.