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The triceps, located on the back of the upper arm, are an important muscle group to target during your workouts. Building strong triceps can help you with exercises like push-ups and pull-ups, as well as improve your posture and overall strength.
Shop The Collection: DumbbellsTriceps exercises range from simple bodyweight movements that anyone can do at home, to more complex exercises that require additional fitness equipment. In this guide, we’ll cover some of the best fitness gear available for building your triceps, as well as how to use them effectively.
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Tricep dip stations are perhaps the most popular piece of fitness equipment used for building triceps. These stations are typically adjustable, allowing you to adjust the height of the handles for different strength levels. They can also be used for other exercises, such as push-ups, dips, and rows.
Shop The Collection: BarbellsWhen using a tricep dip station, focus on keeping your elbows close to your sides throughout the entire movement. This will help ensure that you’re targeting your triceps muscles instead of other muscles in the arms or chest. Also, make sure you don’t lock out your elbows at the top of the motion. Keep them slightly bent to keep the tension on the triceps.
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Cable crossovers are another great way to target the triceps. This exercise is performed on a cable machine and involves pulling the cables down and across your body while keeping your elbows close to your sides. As you pull the cables down, focus on squeezing your triceps and hold the contraction for a moment before releasing.
If your cable machine has adjustable pulleys, you can use the “low” setting to really target the triceps. This will place the resistance lower on your body, making it easier to isolate the triceps. If you’re just starting out, you may want to use a lighter weight until you get used to the motion.
Tricep push-downs are a classic exercise used to build strong triceps. This exercise is performed on a cable machine and involves pushing the cable down and away from your body while keeping your elbows close to your sides. As you push the cable down, focus on squeezing your triceps and hold the contraction for a moment before releasing.
Similar to cable crossovers, if your cable machine has adjustable pulleys, you can use the “low” setting to really target the triceps. Again, start with a lighter weight until you get used to the motion.
Tricep extensions are a great way to really isolate and build your triceps muscles. This exercise can be done with either a barbell or dumbbells, but dumbbells are often preferred since they allow for a greater range of motion and better control over the weight.
To perform tricep extensions, start by holding a dumbbell in each hand and bringing your arms up to shoulder level with your palms facing up. Keeping your elbows close to your sides, slowly lower the weights behind your head until your arms are fully extended. Make sure to squeeze your triceps at the bottom before returning to the starting position.
Tricep kickbacks are an effective way to isolate your triceps. To perform this exercise, start by standing in a split stance and holding a dumbbell in one hand. Bend forward at the waist and bring your elbow up to shoulder level, then extend your arm behind you until it is straight. Squeeze your triceps and hold for a moment before returning to the starting position.
Make sure to keep your elbow close to your side throughout the entire motion. Also, be sure to switch arms after each set to make sure you’re working both sides evenly.
Building strong triceps doesn’t have to be complicated. With the right fitness equipment and some dedication, you can easily work your way towards strong, toned arms. Remember to focus on proper form and technique when performing any exercise, and you’ll be sure to see results in no time.
