Bigger arms do not only comprise of exercising biceps but an equal amount of workout is required for triceps. Building stronger arms needs rigorous workout with your triceps. Biceps contract when your arm is folded and the triceps gets relaxed, but generally triceps remains contracted when your arms are relaxing. Strengthening them not only gives a better outlook but also increases arm strength. Listing the best exercises for triceps that are easy to perform and are beneficial.
1. Bench Dips
Bench Dips targets Triceps and Shoulder muscles. To perform this exercise you need a bench or two chairs initially. The main motto of the exercise is to keep your body floating and perform the exercise.
Place the bench or a chair behind your back and another one in front of you. The distance between them should be the length of your legs. Place your legs on the top of the chair in front of you and hold a grip on the bench behind you.
Your legs should be extended and straight. Slowly lower down your body in the gap, until your elbows are bent and your forearms and upper arms are perpendiculars. Then lift yourself upwards back to the starting position. It is important that you don’t go beyond the perpendicular or 90 degrees.
Recommended performing 10-15 reps in 2 sets for beginners.
2. Diamond Push Ups
Diamond Push Ups is a variety of push up. It targets the Triceps, Deltoids and Pectoral Muscles.
To perform the exercise one must have the idea of the basic push up.
Start off with the general push-up position but place your hands closer than the shoulder length and form a diamond structure with your hands.
Maintaining this posture lower down your body keeping it straight. Your elbows should be parallel to the ground when you lower down. Keep your elbows to the side and slightly outward.
After getting down push yourself up all the way to the initial position with your arms fully extended. Be stable while pulling yourself and avoid any wrist rotation or shoulder movement.
For beginners start off with 10-12 reps in two sets.
3. Dead Stop Push Ups
This is a rare variety of push up and is highly efficient for Triceps, Pectoral muscles, and Deltoids.
To perform the exercise start off with the basic push up position, your legs should be together and hands slightly wider than your shoulders. Lower down your body all the way down until it drops down to the floor. Rest your body for 3-4 seconds with your hands not supporting your body.
Then lift your palms off the floor and give a pause and put them back on the floor.
After placing the arms down pull yourself up all the way to the initial position. Hold down the initial position for a few seconds and repeat.
That counts one rep. If you feel too comfortable lift your toes a little when you are in the dead drop position.
Repeat with 2 sets of 10-15 reps if you are a beginner.
4. Standing Dumbbell Triceps
This exercise is specially designed to develop the curves of triceps.
To perform the exercise start off with holding a dumbbell in both your hands. Keeping your shoulder apart, lift the dumbbell over your head with fully extending your hands. This is the initial position.
Hold the dumbbell and while keeping your upper arms close to your head. Slowly lower the dumbbell while bending your elbows. Try to perform the exercise until it reaches your biceps.
The major part and the vital exercise for the triceps lies when you pull up the dumbbell back to the initial position.
Keep your arms close to performing the workout perfectly.
Perform 10 reps with 2 sets if you are new to this exercise.