Triceps Exercise: 5 Best, Effective and Easy Triceps Exercises for Strong and Toned Arms

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Strong And Toned Arms: Strong triceps help create functional movements in everyday life, such as lifting, pulling, pushing and carrying. Here are some triceps exercises that you can try at home.

  • The stronger the triceps, the more strength you will gain in the body.
  • This single-joint exercise is a very beneficial exercise for this.
  • Here are some triceps exercises that you can try at home.

Triceps Exercise: When People Strong, having toned arms When we think about it, they mainly focus on building biceps. Your arms are the muscular part, but the triceps—the three-headed muscles in the back of your arms—are equally important. Your triceps run from your shoulder down the back of your arm to your elbow joint. So when your biceps do the most work on your arms, these supporting muscles act as a bridge between your arms and the rest of your upper body. The stronger your triceps, the more strength and stability you will gain in your upper body. Stronger triceps also means better range of motion. Strong triceps help build functional movements in everyday life, such as lifting, pulling, pushing and carrying. Here are some triceps exercises that you can try at home.

Exercises to get strong arms Exercises To Get Strong Arms

1. Overhead Triceps Extension

If you want to make your triceps stand out, then this single-joint exercise is the way to go. If you want these repetitions to be slow and get the most out of this step, along with fatigue control, then adopt these exercises.

How to do Overhead Triceps Extension: Hold a dumbbell in each hand and stand with your feet hip-distance apart. Extend both the hands completely upwards. Keeping your arms close to your head, slowly bend your elbows and lower the dumbbells behind your head until your arms are less than 90 degrees. Remember to keep your elbows forward and do not move to the sides.

2. Triceps Kickback

This exercise primarily targets the triceps long head, which is the large muscle running at the back of your upper arms.

How to do Triceps Kickback: Stand with your feet hip-distance apart, your knees slightly bent and your hips facing forward. Hold a dumbbell in each hand by your chest so that your elbows are bent at about 90 degrees. Keeping your palms facing behind you, straighten your arms while engaging your triceps. Your arms should be fully extended in a straight line parallel to your torso.

3. Triceps Underhand Kickback

By replacing the grip of the traditional triceps kickback, you target the medial triceps, the part of the muscle that provides stability.

How to do Triceps Underhand Kickback: Stand with your feet hip-distance apart, your knees slightly bent and your hips facing forward. Hold a dumbbell in each hand with your palms facing you, so that your arms are bent at about 90 degrees. This is called a superimposed grip. While squeezing your triceps, straighten your arms behind you and fully extend your arms in a straight line parallel to your torso.

4. Standing Eccentric Triceps Extensions

This exercise may sound simple, but if you move at a brisk pace and use more weight, it can tire your triceps quickly, so choose dumbbells wisely.

How to Do the Standing Eccentric Triceps Extension: Stand with your feet hip-distance apart, hold a dumbbell in each hand and extend your arms in front of you. Squeezing your triceps, bend your elbows until your arm forms a 90-degree angle and then extend them back out.

5. Skull Crusher

It is also known as French Press. This exercise works the entire triceps muscle group through concentrated steps of movement.

How to do Skull Crusher: Lie on your back on the exercise mat with your knees bent. Hold a dumbbell in each hand by your chest and extend your straight arms to the ceiling. Keeping your elbows bent at 90 degrees, slowly lower both the hands towards your head.

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Disclaimer: This material, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult an expert or your doctor for more details. Granthshala does not claim responsibility for this information.

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