Have you trained your biceps to get big arms? It would help if you considered exercising your triceps instead. Learn more about why you should exercise your triceps.
Exercise your triceps to get stronger
Despite having a muscular chest or strong back, weak triceps can cause unbalanced muscle growth and risk of injury. With stronger triceps, you can perform and develop better.
Shoulder stability and functional movements
The triceps fixes the elbow joint when the forearm and hand are used for fine movements such as typing. More specifically, the three muscle bundles have different functions – the long head for force generation, the lateral for moves that require high-intensity force, and the medial for more precise, low force movements.
Insulation and convenience
Triceps muscles can be trained individually from any other muscle group on your body. In particular, the triceps extension is aimed only at the triceps without the help of other muscle groups. It can help strengthen the triceps muscles and even out imbalances between the sides. You can also do the triceps extension exercise with different types of resistance and in different positions, which makes it a practical exercise to incorporate into the training routine.
Best triceps bodyweight exercises
Many triceps exercises are isolation exercises, which means that they focus on the unique muscle. Standard pushups and triceps-focused pushups are complex exercises, which means they recruit more muscles in the body, require more work, burning more calories.
Standard pushups
Performing a pushup with the proper technique is the key to reaping all the benefits. To perform standard pushups, assume a plank position. The palms should be on the floor, under the shoulders, and the feet should be together. Make sure that your neck is neutral, that your back is straight and that the core is tight and engaged. When lowering, your elbows should extend at a 45-degree angle. Lower yourself, and push yourself up again to start again.
If your lower back starts to sink, correct yourself. You may perform a modified pushup until you have the strength to maintain proper technique. This can mean dropping to the knees or doing pushups on an elevated surface, such as a bench. Another mistake to watch out for is too broad a starting position and elbows that are too wide, which puts more weight on the shoulders and can cause pain.
Diamond pushups
- Assume a plank position with the palms under the shoulders, the neck and spine neutral, and the feet together.
- Move your palms toward your centerline so that your thumb and forefinger touch each hand and form the shape of a diamond.
- When you keep your elbows flare at a 45-degree angle, slowly lower your body to the ground until your chest reaches the floor.
- Go back to the beginning—complete three sets of exhaustion (which means you do not have the strength to continue).
Triceps pushups
- Get in a plank with your hands below your shoulders, neck and spine neutral, and feet together.
- Keep your elbows to the sides and upper arms straight back on the descent.
- Lower to your chest when reaching the floor and return to start.
- Complete ten or as many repetitions as you can in three sets.
Triceps pushups with elevated feet
- Start in plank position.
- Move your feet to place them with your toes on top of a bench or Swiss ball.
- Have arms and elbows close to your body, lower yourself as far as you can go, and come back to start again.
- Complete ten or as many repetitions as you can in three sets.
Dips
- Sit on a bench or step with your hands placed next to your thighs.
- Go out with your feet until your knees form a 90-degree angle, and lower yourself to the ground by bending your elbows.
- The core must be engaged and use your arms – especially the triceps – to move up and down.
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