Many people aspire to have toned arms that assist with body confidence, and one of the most effective ways to achieve this goal is by focusing on the tricep region. Triceps are the three-headed muscle of the arm consisting of the medial, lateral, and long head. They are the muscle you use for heavy lifting and pushing, and having strength in them means you can achieve much more with ease.
However, not everyone knows how to target their triceps and hit all muscle fibers from all angles. Some of these workouts below may be of value in your next workout routine.
Diamond Push-ups
There is plenty of special info about diamond push-ups on the internet, but you can gain a sense of what diamond push-ups are and how they can help here.
Diamond push-ups differ from traditional push-ups in that they target all three heads of your tricep muscles. Rather than focusing on your pectoral muscles, they hone in on the triceps when you bring your hands together under your chest.
This press-up style also allows you to progress toward single-arm push-ups while strengthening your core simultaneously.
Tricep Dips
Tricep dips can seem easy, but they are a demanding exercise that targets your triceps for increased muscle strength over time. They involve sitting on a chair with your knees bent or, to make it harder for yourself, your legs extended straight.
Lift your weight onto your hands and keep your hips close to your chair while bending your elbows. Lower your elbows down until they’re at an approximate 90-degree angle. At this point, ensure your elbows point behind you with your shoulders down.
Push back to your starting position and repeat as many reps as you feel comfortable. Stop if you feel any pain around your shoulders.
Tricep Kickbacks
Exercise is an ideal activity for stress relief, and you’ll likely be able to expend your energy with tricep kickbacks. This tricep muscle workout activates much of your tricep muscles by bending forward and working against gravity.
It involves putting your right foot onto a step and resting your right forearm on your thigh for back support. Hold a small weight in your left hand and pull your elbow up to your torso level. Extend your arm behind you and contract the triceps muscle while lowing your forearm to 90 degrees. Your upper arm should be stationary against your body throughout tricep kickbacks.
Rope Pushdowns
Being a gym member allows you to work out surrounded by experts who can make sure you’re using all the proper techniques for safety. However, gyms also provide access to equipment that you can use to target specific parts of your body, like the triceps.
Rope pushdowns can be achieved with cable machines with rope attachments. Hold onto the rope where it knots at the end and start with your elbows next to your torso bent to a 90-degree angle.
Extend your arms while moving your hands to the floor and spread the rope out on each side of you while contracting your tricep muscles. Take your forearms back to the starting position and repeat.
Triceps are essential muscles for pushing, pulling, and lifting, and ensuring they’re strong can make everyday tasks much more manageable. When you’re ready to try strength training, consider these tricep exercises to take your strength to a new level.
