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When it comes to building bigger and stronger arms, the triceps often play second fiddle to the biceps. Fortunately, there are a variety of strength-training exercises you can do with fitness gear designed specifically for your triceps to help you build up those arm muscles and get closer to that toned look. Read on to learn more about how to use fitness gear to build triceps muscles.
Shop The Collection: DumbbellsThe muscles in your upper arms, known as the triceps brachii, are located on the back of your upper arm. This muscle group is responsible for extending your elbow joint, allowing you to straighten your arm. Weak triceps muscles can cause pain and reduce your ability to complete everyday activities like carrying groceries or lifting a child. Strengthening your triceps muscles can help prevent these issues and improve your overall physical performance.
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Resistance bands are an effective way to target your triceps muscles. These lightweight bands come in a variety of sizes and levels of resistance, making them a great tool for all skill levels. To get started, choose a band that offers a moderate level of resistance and tie it around a sturdy object such as a door handle or railing. Stand facing away from the object and grab the band with both hands, palms down. Keeping your elbows close to your body, press your arms out until they’re fully extended. Slowly release and repeat 10 to 15 times for one set. Complete three sets for a full triceps workout.
Shop The Collection: BarbellsThe triceps pushdown is a classic exercise for strengthening your triceps muscles. You’ll need a cable machine and a triceps rope attachment. Start by standing in front of the cable machine with your feet shoulder-width apart. Grab the triceps rope with both hands and stand tall with your elbows close to your sides. Press your arms down until they’re fully extended. Slowly bring your arms back up to the starting position and repeat 10 to 15 times for one set. Aim to complete three sets for a full triceps workout.
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Dips are another great exercise for targeting your triceps muscles. You’ll need a dip bar or two chairs placed side by side. Start by standing between the bars or chairs and place your hands firmly on either side. Bend your elbows and lower yourself until your arms form a 90-degree angle. Straighten your arms and press yourself back up to the starting position. Aim to complete three sets of 10 to 15 repetitions for a full triceps workout.
The close-grip bench press is a great exercise for targeting your triceps muscles. You’ll need access to a flat bench and a barbell. Start by lying flat on the bench with your feet planted firmly on the floor. Reach up and grab the barbell with your hands about shoulder-width apart. Lower the barbell until it nearly touches your chest, then press it back up to the starting position. Aim to complete three sets of 10 to 15 repetitions for a full triceps workout.
Free weights are an effective way to target your triceps muscles. The most common free weight exercises for triceps are the overhead triceps extension and the lying triceps extension. For the overhead triceps extension, start by standing with your feet shoulder-width apart and holding a dumbbell with both hands. Bring the dumbbell over your head and bend your elbows so that the weight is behind your neck. Extend your arms to bring the weight back up and repeat 10 to 15 times for one set. Aim to complete three sets for a full triceps workout.
For the lying triceps extension, start by lying on a flat bench and holding a dumbbell in each hand. Bend your elbows and bring the weights toward your ears. Extend your arms to bring the weights back up and repeat 10 to 15 times for one set. Aim to complete three sets for a full triceps workout.
Building stronger triceps muscles doesn’t have to be complicated. With the right fitness gear and a commitment to regular exercise, you can achieve the toned arms you’ve been dreaming of. From resistance bands to free weights, there are numerous ways to target your triceps muscles and get the results you want. So don’t wait any longer - get started on your triceps workout today!
