Top 4 most impactful tricep exercises for stronger muscles

Top 4 most impactful tricep exercises for stronger muscles

The triceps make up the majority of the back of your upper arm, so strong and lean triceps are essential for working out at home or in the gym. Building strong and lean triceps helps you keep the definition in your back and shoulders. Denser muscle mass shows when you can hold your own without carrying a lot of extra fat because fat can hide a lot—and you don't want that to happen on your arms.

Why is it essential to perform tricep workouts?

Building triceps strength is essential for functional activities. Your upper arm muscles, or the triceps, are critical for everyday tasks such as carrying groceries, lifting your child and shifting gears in your car. In addition to strengthening other muscle groups, you may also want to focus on building stronger triceps for a more attractive physique.

Here are the top 3 points to consider when planning a triceps workout:

Warm-up

Always begin a triceps workout with a warm-up to maximise safety and effectiveness. Start with brisk walking or jogging, jumping jacks, or callisthenics.

Train muscle groups

You must perform some of the best triceps exercises because they work simultaneously for several muscle groups. For this reason, people often prefer to work out other muscle groups during the same workout session. What other muscles should you train along with your triceps? Shoulders and chest are two good options because they are involved in many of the same upper-body functional movements as your triceps. You should rest the muscles for at least two days before working out again.

Number of tricep workouts you should do

When you exercise your triceps, you should target each of the three heads of the triceps muscles. The more variety of workouts you can incorporate into your routine, the more balanced your strength will develop. If you are starting, aim to do three sets of 10-12 reps of each exercise weekly. Beginners should use about 70% of their maximum possible weight for each exercise; add more weight and repetitions as their fitness level improves.

4 Best tricep exercises

Have a look at this detailed list of the best tricep workouts for strong arms:

1. Diamond pushups

The diamond pushup is one of this list's most strenuous triceps exercises. You may need to start on your knees and work your way up to doing it from a standing position.

How to do diamond pushups?

• Start the movement by positioning the hands on the floor directly under the chest, with fingers spread and thumbs and forefingers touching to form a diamond.

• To do a plank, move the legs into position until they are straight, or keep the knees touching the floor for an easier variation.

• To perform a proper pushup, keep your back straight and abdominal muscles tight as you lower your upper body to within an inch or two of the floor. If you cannot perform a full pushup, work to build enough strength to lower down over time.

• When performing a pushup, keep your elbows close to your sides.

• To perform this exercise, you must lie on the floor and press back to start, keeping the torso rigid. Repeat this workout for one to three sets of eight to sixteen repetitions.

2. Triceps dips

Triceps dips are an excellent exercise for the triceps. The triceps are one of the strongest muscles in the body, so it's crucial to strengthen them to avoid strain on the elbow joint. Keep your hips near the chair or bench to avoid straining your shoulders, and keep the elbows straight while performing this move.

How to do triceps dips?

• Sit on a bench or chair with your hands just outside the hips and bend the knees or keep the legs extended straight out, whichever is more comfortable.

• Lift onto your hands and, keeping your hips close to the bench, bend your elbows and lower yourself until they're at about 90 degrees.

• Keep the elbows pointing back and the shoulders down. Also, engage your abs.

• Start by pushing back your chair and repeating this movement for 1 to 3 sets of eight to sixteen repetitions.

• You can avoid this exercise if you experience any pain in the shoulders.

3. Rope pushdowns

The rope pushdown, generally done on a cable machine with a rope attachment, is among the best tricep exercises targeting the triceps muscles. Keep the rope spread at the bottom of the movement to increase triceps activation.

How to do rope pushdowns?

• Holding a cable rope attachment with your elbows bent at about 90 degrees and next to your torso, begin the exercise with the rope at chest level.

• Extend your arms, lowering them toward the floor while spreading the rope on either side as you contract your triceps.

• Bring the forearms back to start and complete 1 to 3 sets of 8 to 16 repetitions.

4. Triceps kickbacks

The triceps kickback is also one of the most effective triceps exercises, behind diamond pushups at about 88% of muscle activation. Bend forward and use your shoulder to stabilise your upper arm, allowing your forearm to extend behind you. If your elbow drifts down, decrease the weight to maintain good posture.

How to do triceps kickbacks?

• Prop the right foot on a step or platform while resting the right forearm on the thigh to support the back or letting it drop straight down.

• Hold some weight in the left hand and lift the elbow above the torso.

• Keeping the elbow in place, extend your arm behind you, focusing on contracting the triceps muscle.

• To perform this exercise, lower your forearm until it is about 90 degrees from the upper arm and repeat for 1 to 3 sets of 8 to 16 repetitions.

• Maintain a fixed position for the upper arms against your body during the exercise.

Conclusion

Triceps exercises are vital for building strength in other muscle groups and for actions requiring elbow extension. A triceps workout can be easy to overdo, so when you start exercising with weights, start slowly with lighter ones and increase the intensity once you've built fitness. Try reaching out to the best gyms in Cheltenham before beginning a new workout routine to ensure it is safe and effective for you. It is because a professional trainer of a reputed fitness centre will guide you to perform the triceps workout at the gym and help you follow the diet.