Triceps Workout The Best High Volume Exercise

Triceps, the often-overshadowed sibling to the biceps, are an essential set of muscles that play a vital role in functional strength and aesthetic appeal. Ignoring the triceps during your workouts can cause imbalances, not just in muscle development but also in overall strength. So, if you are serious about your fitness journey, then embracing triceps workouts should be a priority. This article will explore some of the most effective triceps exercises you can incorporate into your workout regimen.

Understanding the Triceps Brachii

Before diving into the workouts, let’s understand the anatomy of the triceps. The triceps brachii, often simply called the triceps, is a large muscle on the back of the upper limb. This muscle comprises three heads – the long, lateral, and medial heads, which all work together to extend the elbow, enabling you to straighten your arm.

1. Close-Grip Bench Press

The close-grip bench press is an incredible exercise to start your triceps workout. While it’s usually associated with pectoral muscle development, changing your grip can target the triceps.

To perform this exercise, lie on a flat bench with a barbell above you. Place your hands shoulder-width apart on the barbell, which is closer than the grip for a regular bench press. Lower the bar to your chest, then push it back up until your arms are fully extended.

2. Tricep Dips

Tricep dips are a bodyweight exercise that requires nothing more than a sturdy bench or chair. They target all three heads of the triceps, making them a comprehensive workout.

Sit on the edge of the bench, place your hands beside your thighs and step your feet forward, so your hips are off the bench. Lower your body by bending your elbows until they reach a 90-degree angle. Push yourself back up to the starting position.

3. Skull Crushers Triceps Workout

This exercise gets its ominous name from the motion it involves. Also known as the lying triceps extension, skull crushers are effective in isolating the triceps.

Lying on a flat bench, hold a barbell or an EZ bar with your hands shoulder-width apart. Begin with the weight above you, arms fully extended. Bend your elbows and slowly lower the weight towards your forehead, hence the name. Just before it reaches, push it back up, focusing on using your triceps to drive the motion.

4. Overhead Tricep Extension

This exercise targets the often neglected long head of the triceps, making it an essential addition to any tricep workout.

Standing straight, hold a dumbbell with both hands and lift it over your head until your arms are fully extended. Keeping your upper arms close to your head and stationary, lower the weight behind your head until your forearms touch your biceps. Return to the starting position.

5. Pushdowns Triceps Workout

Rope pushdowns are a staple tricep workout in most gyms, and for a good reason. They’re perfect for isolating the triceps and can be performed with a variety of attachments.

Facing a high pulley with a rope or bar attachment, grasp the attachment with an overhand grip. Keep your elbows close to your body and push the attachment down until your arms are fully extended. Return to the starting position, ensuring you’re controlling the movement throughout.

6. Diamond Push-Ups Triceps Workout

Diamond push-ups get their name from the diamond shape your hands make on the floor. They’re an excellent bodyweight exercise that places more emphasis on the triceps compared to regular push-ups.

Begin in a high plank position, place your hands under your chest, with your thumbs and index fingers touching to form a diamond shape. Lower your body towards the floor, keeping your elbows close to your body. Push your body up back to the starting position, keeping the core engaged throughout the movement.

Implementing Tricep Workouts in Your Routine

Incorporating tricep workouts in your exercise routine depends largely on your overall fitness goals. If your goal is overall strength and conditioning, you could perform a full-body workout 3-4 times a week, with at least one tricep exercise included in each session.

On the other hand, if your goal is to specifically grow and define your arms, splitting your workout to focus on different muscle groups on different days (a technique known as a ‘split routine’) might be more effective. You could dedicate an entire day to training your arms, with half the workout focusing on your biceps and the other half on your triceps.

Remember, always pay attention to your form. Performing exercises with correct form is crucial for targeting the right muscles and preventing injury. If you’re unsure about an exercise, ask a certified personal trainer or a knowledgeable gym buddy to guide you.

Working out your triceps is about more than just looking good. It’s about balance, functional strength, and preventing potential injury caused by muscular imbalances. Triceps exercises should be an integral part of your fitness routine. The exercises listed in this blog are a great starting point for anyone looking to improve their arm strength and definition. Remember to listen to your body, maintain good form, and stay consistent – your strong, defined triceps are in your future!