Are you trying to grow your arms? While many people focus on their biceps, your triceps actually make up two-thirds of your arm, so you can’t neglect them! Along with aesthetic goals, stronger triceps can also help with a variety of pushing movements in and outside of the gym, from bench pressing to opening a heavy door. There are plenty of triceps-focused exercises to try at your favorite gyms in Palmdale or elsewhere. Here are a few to consider adding to your weightlifting routine.
Dips and Bench Dips
Dips are a classic and primarily target the triceps, chest, and shoulders, depending on your form. Typically, you’ll perform this exercise at a dip station in the gym.
Lower your body until your arms create a 90-degree angle, then push back up to the starting position. Be sure to keep your body vertical and avoid leaning forward; otherwise, you’ll target your chest more than the triceps. If your gym doesn’t have a dip station, you can try bench dips, which work the triceps just as effectively and were a staple in old-school lifting routines.
Triceps Dumbbell Kickback
Triceps dumbbell kickbacks are deceptively challenging, and it’s best to start off with a lighter weight to maintain good form. This exercise helps increase arm and shoulder stability, which can benefit you in other weightlifting exercises. It’s an isolation movement, so if you're doing it correctly, you shouldn’t feel it anywhere but your triceps.
Lean forward and use the dumbbell rack or a bench for support with one arm. With your back straight, bring your other arm with the dumbbell to your side while keeping your elbows stable. Use your triceps to kick the weight back slowly before returning to the starting position. You can also perform a variation of this movement with the cable machine.
Overhead Triceps Extensions
When you head to one of the best gyms in Stockton, you have a couple of options for overhead triceps extensions. They can be done with a dumbbell, cable machine, curl bar, or even a kettlebell. Dumbbells give you a better range of motion, while the cable machine provides more consistent tension on your triceps.
Hold the dumbbell behind your head, or use the bottom pulley of the cable machine, pulling up so the grips are behind your head. Your elbows should be on either side of your head. Lift the dumbbell up or pull the cable up until your arms are straight above your head and focus on squeezing your triceps. Slowly lower and repeat.
Skull Crusher
The skull crusher is often considered the most effective exercise for working the triceps. Head to your favorite gyms in Salinas CA, grab an EZ bar, and put your back to the bench. Extend the EZ bar over your head, and keep your elbows stable. Lower the bar to your forehead before extending the bar back to the starting position.
While some people might use a traditional straight barbell, the EZ bar is best for protecting your wrists. You can also perform a variation of this movement with dumbbells. The skull crusher also helps work your core stability while building your triceps.
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