The triceps brachii muscle, better known just as the triceps, belongs to the group of arm muscles. As the name suggests, the triceps has three “heads” – long head, lateral head and medial head. All three are made up of different combinations of muscle fibers and motor units, and to some extent act as separate, independent muscles with different functions. The primary function of the triceps is broadly to extend and fixate the elbow joint during fine hand movements, as well as to allow great freedom of movement in the shoulder joint. Although the triceps are significantly larger than the biceps and provide the actual volume and relief shape of the arms, tricep exercises are often neglected in favor of the biceps.
Correctly performed triceps exercises are very important in order to avoid unattractive waving arms in old age. In order for this muscle to stay in good shape throughout your life, you need to train it regularly. In today’s article, we therefore offer you four of the most important triceps exercises that you can also do at home without the need for special fitness equipment. Just keep reading!
These tricep exercises are in many ways more important than any other arm exercise
The triceps make up about 2/3 of the muscles in the human arm
Bench dips are among the most popular and easiest tricep exercises. Most athletes are well acquainted with it and make sure not to miss it in their training sessions. While the technique is not complicated, it does require concentration and strength.
All you need to do the exercise is a fitness bench, which you can easily replace at home with a chair or two, or even a park bench. Sit near the edge and place your palms against your body with your fingers pointing to the floor. Place your feet on the floor as wide as your pelvis. Raise yourself with your arms and slightly move your body forward. Straighten your legs and tighten the muscles in your back by pulling your shoulders back.
Now lower your body close to the bench until your elbows form an exact 90 degree angle. Always keep your spine and head straight when lowering. Slowly return to the starting position. Do at least 10 repetitions per training session.
If you find it difficult to do bench dips with straight legs, you may begin by bending your legs slightly to help yourself slightly. On the contrary, if the exercise is too easy for you, you can instead put your feet on a second chair opposite and do so-called Arnold dips.
With some music in your ears or with a partner, all exercises are a little easier
Do a few reps several times a day
Overhead tricep extension with dumbbell
These are another great tricep exercises and the best part is that they allow for some variation. You can do tricep extensions with one hand or with both hands, in a straight or seated position. All you need is a dumbbell with a weight that suits you. Even if you don’t have a dumbbell at hand, you can quickly replace it with a large water bottle, a thick book or other everyday objects.
Grab a pair of dumbbells of your choice and stretch your arms overhead in a neutral position. Bend your elbows so the dumbbells are behind your head and they form a straight 90 degree angle. After feeling the stretch in your triceps, raise your arms back up and return to the starting position. Do at least 15-20 reps per workout.
You can find dumbbell alternatives all over the house
Give your triceps a good rest when they are sore
Dumbbell kickbacks are great and easy tricep exercises that are great for both beginners and advanced fitness enthusiasts. Again, you need a dumbbell, which you can replace with another weight of your choice.
First, get into a stable position, grab the dumbbell and lean straight forward so your spine is almost horizontal to the floor. Bend your arm and lift your elbow so that your upper arm is parallel to the floor and close to your body. Extend your forearm backwards while keeping the rest of your body unchanged. After fully extending the arm, gently lower it back to the starting position. Repeat at least 10 times per arm.
With these triceps exercises, your arms stay fit despite Corona
Never forget to warm up well before every workout
Although push-ups may put some beginners off at home, this is one of the best bodyweight tricep exercises. Diamond push-ups differ from the usual ones primarily in the way you position your arms. Those who find it difficult are allowed to lean on a chair or slightly kneel across an exercise mat. In contrast, if you put your feet on a chair instead, the exercise becomes significantly more strenuous.
Begin by placing your hands on the floor directly next to each other under your pecs. Touch your thumb and forefinger so that they form a diamond shape. Straighten your elbows and form as straight a diagonal line as possible from your legs to your head.
Now lower your torso as far as possible, keeping your elbows close to your ribs. All movement should come from the upper arms instead of the shoulders. Finally, extend your arms back to the starting position.
Everyone should be able to do push-ups
Combine all physical exercises with a healthy diet
Although the triceps is one of the most well-known and largest muscle groups, it is often overlooked when it comes to arm training. However, if your goal is to get in the best physical shape possible, be sure to give your triceps time as well. Even if the exercises seem difficult to you, it is important not to give up. In the beginning you can only do 2-3 repetitions, but several times a day. This way you will get stronger week after week and will be able to do more intensive tricep exercises.
These exercises are not recommended for people with trauma to the shoulders, wrists, and elbows
A professional fitness trainer can create a customized workout for you