Discover the key to larger arms and a more powerful bench press with these three foundational triceps exercises. Triceps, often overlooked, actually constitute two-thirds of your upper arm mass and are crucial for all pressing movements. This guide not only details the exercises but also emphasizes proper techniques to maximize growth and prevent injuries.
The triceps brachii muscle, more commonly known as the triceps, is a major player in the overall aesthetics and functionality of the upper arms. Surprisingly, the triceps are larger than their counterpart, the biceps, making up about 60-70% of the arm's muscle mass, according to a study by the American Council on Exercise. This significant proportion means that enhancing your triceps can dramatically increase arm size and strength.
Moreover, the triceps are pivotal in compound upper body exercises, which involve pressing movements such as bench presses and push-ups. Strengthening your triceps can lead to noticeable improvements in these exercises, contributing to a stronger, more balanced physique.
Skullcrushers, despite their intimidating name, are a superb exercise for targeting the triceps. Here’s how to perform them correctly:
This exercise primarily hits the long head of the triceps, which is crucial for that coveted horseshoe shape. Variations in the angle and position can target different heads of the triceps, enhancing overall development.
Dips are a powerhouse move for building tricep mass. They not only engage the triceps but also involve the chest and shoulders to a lesser degree, making them an excellent compound exercise. To perform dips:
For added intensity, weights can be attached via a dip belt. According to the National Strength and Conditioning Association, adding external resistance once you can comfortably perform 10 to 15 dips is key to progressive overload and continued growth.
Often considered one of the best triceps builders, the close-grip bench press focuses the effort on your triceps while still engaging your chest and shoulders. Here’s how to do it:
This exercise allows for the use of heavy weights, which is essential for building muscle mass. It’s important to maintain proper form to avoid stress on the wrist and elbow joints.
While these exercises are effective for building tricep mass, the technique is paramount. Incorrect form not only diminishes the effectiveness of the exercise but also increases the risk of injury. Learning proper form from a certified trainer or through reputable sources like the American Council on Exercise or National Strength and Conditioning Association is highly recommended.
By incorporating these three exercises into your routine, focusing on proper form, and progressively increasing the load, you will significantly enhance the size and strength of your triceps, contributing to a more balanced and powerful upper body.
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