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Sunday, March 13, 2016

The 6 Best Triceps Exercises to Build


Build coveted “horseshoe” triceps with these killer moves

Rope Triceps Pressdown

This move zones in on your triceps—but only if you do it right, says Mike Mejia, C.S.C.S. If you use too much weight, you’ll involve your back and shoulder muscles, defeating the purpose.

The trick: Imagine that you’re wearing tight suspenders that hold down your shoulders as you do the exercise. If you can’t keep your shoulders down, lighten the load.

DO THIS: Attach a rope handle to the high pulley of a cable station. Bend your arms and grab the bar with an overhand grip, your hands shoulder-width apart. Tuck your upper arms next to your sides.

Without moving your upper arms, push the bar down until your elbows are locked. Slowly return to the starting position


Best Triceps Exercise 1: Lying Triceps Extension


Hands down, my favorite triceps exercise is the Lying Triceps Extension, also known as Skull Crushers, or French Press. I love this exercise because you get an amazing stretch on the triceps and great contraction at the top. It’s like a biceps curl for your triceps. The key difference in the way I do this exercise is my elbows are pointed at a 45-60 degree angle from the ceiling – they are not pointed toward the ceiling as most people do this exercise. I also don’t take the weight to my forehead on the way down, but to the top of my head. Using this form constantly keeps the entire triceps muscle stimulated, including the long, short, and medial heads of the triceps (which is comprised of three muscles). You can use an EZ bar, or a barbell, but be careful with your wrists. This is an amazing muscle builder if you are eating enough calories and protein.




Best Triceps Exercise 2: Close-Grip Push-Ups


I really like triceps push-ups. This exercise comes with the added benefits of strengthening your core, chest, and shoulder girdle. There are a number of triceps exercises that I don’t love because they compromise the integrity of the shoulder joint, which is the most mobile and therefore usually the most unstable joint in the body. A triceps pushup, however, encourages strength and stability in the shoulder girdle while also strengthening the chest and triceps.




Best Triceps Exercise 3: Rope Triceps Pressdown

Prev
This move zones in on your triceps—but only if you do it right, says Mike Mejia, C.S.C.S. If you use too much weight, you’ll involve your back and shoulder muscles, defeating the purpose.

The trick: Imagine that you’re wearing tight suspenders that hold down your shoulders as you do the exercise. If you can’t keep your shoulders down, lighten the load.

DO THIS: Attach a rope handle to the high pulley of a cable station. Bend your arms and grab the bar with an overhand grip, your hands shoulder-width apart. Tuck your upper arms next to your sides.

Without moving your upper arms, push the bar down until your elbows are locked. Slowly return to the starting position.  



Best Triceps Exercise 4:Dips


Because you’re lifting your entire bodyweight, your triceps have to work against a much heavier load than they would in a triceps-isolating exercise, according to
Ian King, owner of King Sports International.

DO THIS: Hoist yourself up on parallel bars with your torso perpendicular to the floor; you'll maintain this posture throughout the exercise. (Leaning forward will shift emphasis to your chest and shoulders.)

Bend your knees and cross your ankles. Slowly lower your body until your shoulder joints are below your elbows. (Most guys stop short of this position.)

Push back up until your elbows are nearly straight but not locked. If you have shoulder issues, skip this move.



 



 Best Triceps Exercise 5: Overhead Triceps Extension


One arm overhead triceps extension – either sit or stand (with an athletic stance) with dumbbell in hand in a vertical position over your head. Bend elbow, lowering the dumbbell behind your head towards the neck. Extend elbow until your arm is almost fully extended. Complete 10-12 repetitions and perform 3 sets.




Best Triceps Exercise 6: Dumbbell Lying Triceps Extensions
This exercise nails your triceps, and doing high reps of it results in a serious rush of blood to the muscle and gives you a great pump, says David Jack, MH Fitness Advisor.

A review in the Strength and Conditioning Journal found that “the pump”—cellular swelling that occurs from blood pooling to the muscle—can actually speed muscle repair and growth after your workout.

DO THIS: Grab a pair of dumbbells and lie faceup on the ground. Hold the dumbbells over your head with straight arms, your palms facing each other.

Without moving your upper arms, bend your elbows to lower the dumbbells until your forearms are beyond parallel to the floor. Pause, then lift the weights back to the starting position by straightening your arms.




Thanks for reading.
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