Here are a few really great tricep exercises for you to try. Queit often the triceps are overlooked when doing a workout. It’s easy just to focus on bicep workouts. The back of the upper arm is just as important. Without training your arms will not reach their full potential.
Standing Tricep Curls
This exercise uses a slightly unusual grip. Instead of holding the dumbbell by the bar, use your palms to hold it by the end. Using two hands gives more control and is safer than using a one hand grip.
1) Stand with your feet shoulders width apart. While keeping your knees slightly bent and your back stright. Using both hands hold the dumbbell over your head. Use your thumbs around the bar and your palms resting on the weight. Ensure that the bar is perpendicular(vertical) to the ground. Start with your arms fully extended above your head. Making sure your head is up and your shoulders are relaxed.
2) Lower the dumbbell behind your head as far as it will go. Keep your upper arm close to your head while you do this. Hold for a second and then raise to the starting position.
Doing this tricep exercise while sitting will keep your back strighter and more stable.
When using dumbbells with removable plates make sure they are fastened tightly as they can easily slip off when the bar is in the vertical postion.
Lying Tricep Extensions
This exercise works both the tricep and the anconeus, a short triangular muscle that helps srighten your elbow.
1) Lie on a weight bench with your head slightly extended over the end. Making sure you put your feet flat on the ground. Hold the dumbbell with two hands using the same grip as the “Standing Tricep Curl”. Fully extend your arms at an angel slightly greater then 45-degrees, with the wieght over the top of your head. Keep the bar purpendicular to the ground.
2) Keeping your arms still, slowlt bend your albows. Lower the weight until it is behind your head. Hold for a second and then return to the starting postion.
To produce a greater stretch in the triceps keep your elbows and upper arms stationary.
For best results completely strighten your elbows at the extended phase of the exercise.
I hope you find these tricep exercises useful. Why not start using them in your workout today?