Tricep Gains: 5 Exercises to Strengthen this Muscle
5 Exercises to Strengthen this Muscle
1) Seated Dumbbell Presses (Dumbbell Pushdowns)
2) Standing Barbell Rows (Rack Pulls)
3) Incline Dumbbell Presses (Incline Flye Row)
4) Decline Barbell Rows (Decline Overhead Row or Reverse Flye Row).
5) Dips (Barbell or Dumbbell).
The most popular exercise among bodybuilders is seated dumbbell presses. These are very effective and easy to do. They work all major muscle groups of the upper back, shoulders, chest and biceps. The only disadvantage is they require some time to learn how to perform them properly because it requires perfect form.
You need to keep your elbows close together while pressing the weight up. Also, make sure not to let the bar touch your head when lowering it down.
Standing barbell rows are similar to dumbbell presses except they have a wider grip which makes them easier for beginners. However, these rows require more strength than those performed with dumbbells. For this reason, they are usually used by bodybuilders who want to build bigger arms and don’t have much experience in bench pressing weights.
Incline dumbbell presses are perfect for creating a strong upper chest. These work very well in developing the clavicular head of the pectorialis major. The clavicular head is actually smaller than the sternal head and is located at the top of your pecs, just below your collar bone. This head is often neglected by men because it doesn’t show when wearing a t-shirt.
However, it is very noticeable if you flex your chest in a mirror. This head helps to create the illusion of a bigger pectorial muscle. Incline dumbbell presses are preferable to barbell presses because you don’t have to worry about the bar rolling away from your chest, if you lack the strength to push it back up. It is also easier on the shoulders and front delts.
Dips are the last of the best tricep exercises. They work the chest, shoulders and arms and are excellent for building strength and size. These are very demanding on the front delts so make sure you have them properly warmed up before doing these. You can do these using a bench or even better, use parallel bars to increase the demand on your arms.
If you lack the shoulder flexibility, you can place your feet on a chair and then do the dips.
These tricep exercises will help to develop your arms to their full potential. However, you still need to make sure that you are eating enough food and getting enough rest. Also, don’t forget to drink lots of water.
Triceps Exercises at the Gym
Sources & references used in this article:
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