The tricep muscle is made up of three different heads first you have the long head which is the part of the tricep located on the inside of your upper arm than on the outside of the arm you have the lateral head which is for most people is the most visible and recognizable portion of the tricep.
Especially when looking from the side or a front angle and finally underneath those two heads we the medial head which for the most part is covered up by the long and the lateral tricep heads but it does pop out on the inside of the arm closer to the elbow which allows it to contribute to your tricep with.
All three heads combined are estimated to make up anywhere from 60% to 75% of your overall arm size so if you wanna develop bigger and wider arms you must work all three tricep heads correctly and effectively.
the best triceps exercises lets begin:
#1. CLOSE GRIP BENCH PRESS:
Our triceps are highly involved even with regular bench press but for the close grip bench press, there are couple differences that help target your tricep to a much greater degree.
First, you will lay on a flat bench under a barbell and grab it with a closer grip where your hands are about shoulder-width apart, while you can a little closer don’t take too close of a grip because if you do you are gonna strain your wrists on every rep as you bring the bar down.
Before unwrapping the bar make sure you plant your feet into the ground your shoulder blades should be pulled back together and you should also maintain an arc in your spine.
Then unwrap the bar bring it over your chest and lower the barbell down, unlike the regular bench press we will aim to bring the bar a little lower than our nipple line right around where our sternum ends or where your upper abs meet the lower part of your chest.
On your way down your elbow should be nice and tight to your body, do not flare your elbows out because that will put unwanted tension on your shoulders and on your wrists and it will also put you into a weak position.
Stop the barbell about an inch or two above your chest before pressing your barbell back up to keep constant tension on your triceps throughout the entire exercise, then repeat for reps.
Dips on parallel bars will primarily work the lateral head of your tricep, it also hit the long head pretty effectively and the medial head as well at the top of the contraction before the lockout.
To begin you would grab the two parallel bars then you would hop up and lock your elbows out so that you are hovering over the parallel bars.
Now from there, you can perform dips by targeting triceps you should concentrate on keeping your body as vertical as possible and your chest up throughout the entire dip.
With that in mind lower, yourself down until your shoulders are about parallel with your elbows or just a little lower than your elbows then press back up by extending your elbows until your arms are fully locked out and you are back to your original starting position.
From there just repeat for reps, when doing dips make sure that you are not flaring your elbows out instead they should be nice and tight to your side and your wrists should be straight throughout the entire exercise.
#3. TRICEPS OVERHEAD EXTENSION:
To begin you first gonna take a seat on a bench with a heavy dumbbell resting over one of your knees.
Once you get stronger and you are lifting a heavyweight you will have to use some momentum to get the dumbbell up over your head.
So poop the dumbbell up with your knee and place it on top of your shoulder for you to be able to readjust your grip.
From there you will grab the dumbbell by the circular weight at the end with one hand stacked on the top of the other and the bar of the dumbbell resting in the webbing between your pointer fingers and your thumbs.
Then press the weight above your head until both your arms are locked out to get it into the starting position, from there you will slowly lower the weight down behind your head while keeping your elbows nice and close together.
Although a little bit of elbow flare is okay don’t flare your elbow out too far as it will decrease the effectiveness of the exercise, once your hands are about parallel with your elbows or a little lower extend your elbows and raise the dumbbell until your arms are once again locked above your head.
Then repeat for reps.
#4. REVERSE GRIP CABLE TRICEPS EXTENSION (single arm):
You will first raise the pulley all the way up to the top of the cable cross and attach a D handle, then grab the D handle with a supinated grip so your palm should be facing up and your knuckles should be facing down.
Lift the weight up by bringing the D handle down until your forearm is slightly higher than parallel to the floor. So your elbow joint will be at about 60 to 70 degree angle and that will be your starting position.
From there while keeping your elbow tight to your ribcage extend your arm and bring the cable down until your arm is fully lockout.
While doing this you must remember to keep your hand in that supinated position and concentrate on driving your knuckles toward the floor then slowly lower the weight and bring the D handle back up to the starting position.
Then repeat the reps.
#5. SKULL CRUSHER:
First, start by grabbing two dumbbells and taking a seat on a flat bench with both dumbbells on your knees, then lay back and press both dumbbells up until your arms are locked out straight above your chest.
From there you will bring your arms back a bit towards your head to help you concentrate more on that long head of the tricep.
Then bend your elbows and lower your weight down until the dumbbells pass around your ears, then simply extend your arms until the dumbbells are back to the original starting position and repeat for reps.
Make sure that you don’t make a mistake of flaring your elbows out and that you are also not swinging on each rep, specifically with skull crushers when bringing the weight down behind your head it’s very easy to incorporate momentum and chi by using your shoulders and lats.
So make sure that your elbow stays in one position and you are not swinging back and forth pretty much only your forearm should be moving once you get into the position.
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