Hello! Guys so how’s your workout going? To continue with our health and fitness hacks, CRB Tech Reviews write today a blog topic on efficient triceps building exercises.
To mention that the saddest thing that dudes does about training arms they only focus on their biceps. Let me tell you about the anatomy that the biceps comprise of only 2 muscles- the outer head and the inner head. But the tricep is made up of 3 muscles – the lateral head, medial head and the long head. Hence, your triceps are 2/3rd of your arms and majority of your arm’s mass is contributed by triceps.
The below mentioned moves will help definitely you:
1) Close Grip Incline Bench Barbell Presses
It is a compound movement, but will still primarily be a bonus for your triceps. The close grip variation of the bench press puts tension on your triceps than the traditional bench press. If you incline the bench from being flat, it will put your chest muscles in a position when majority of the load will be shifted over your triceps.
Suggestions: 4 Sets with 6-10 Reps
2) Single Arm Triceps Cable Push Downs With Extended Shoulders
All the variations of pushdowns (V-bar, straight bar,rope) perform elbow extension and flexion only. This variation also involves shoulder extension along elbow extension/flexion, making it quite superior. Unilateral movement is an added advantage.
Suggestions: 3 sets with 10-15 reps
3) Towel Pull Ups
It is more performed for the upper back and trapezius muscles, the towel pull ups also tests the strength of one’s triceps muscles.
Suggestions: 3 sets with 6-8 Reps
4) Single Arm Cable Over-Head Extensions
An isolation-exercise that will annihilate your triceps. The benefit of doing an isolation movement with cables is: it puts continuous tension on the muscle throughout the range of motion, while with dumbbells the tension is zero at the beginning and ending position of the exercise. If you perform this exercise with single arm that increases the range of motion and intensifies the stimulus in your triceps.
Suggestions: 3 sets with 12-15 reps
5) Skull Crushers
A special exercise that allows elbow extension/flexion as well as shoulder extension/flexion covering all the functions of your triceps in a single go.
Suggestions: 4 sets with 8-12 Reps
We conclude here.
Stay fit and healthy and continue keeping a track into our health segment at CRB Tech Solutions.