{"id":539,"date":"2015-06-25T02:21:20","date_gmt":"2015-06-25T02:21:20","guid":{"rendered":"http:\/\/people.utm.my\/faisal\/?p=539"},"modified":"2015-06-25T02:21:20","modified_gmt":"2015-06-25T02:21:20","slug":"the-7-best-triceps-exercises","status":"publish","type":"post","link":"https:\/\/people.utm.my\/faisal\/2015\/06\/25\/the-7-best-triceps-exercises\/","title":{"rendered":"The 7 Best Triceps Exercises"},"content":{"rendered":"
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Endless curls won\u2019t build you sleeve-busting arms. For super-sized arms, you need to spend less time on your biceps, and devote more<\/span> time on your triceps<\/strong>.
\n\"7-best-triceps-exercises\"<\/a>
\n\u201cYour triceps comprise more than two-thirds of your upper-arm mass,\u201d says BJ Gaddour,\u00a0Men<\/span>\u2019s Health\u00a0Fitness Advisor. \u201cSo building thicker, more developed triceps muscles makes your entire arms look more like shotguns than pistols.\u201d<\/p>\n

What\u2019s more, says Gaddour, triceps also play<\/span> a huge role in some of the most effective and popular exercises, like the pushup and bench press. \u201cTriceps strength is usually the limiting factor in pressing movements,\u201d he says. \u201cSo your bench, pushup, and other presses only go as far as your triceps take them.\u201d<\/p>\n

That\u2019s why you need to throw the following seven exercises<\/span> into your routine. There\u2019s no better way to build gigantic arms –\u00a0and a bigger bench.<\/p>\n

1. Foam<\/span> Roller Press<\/strong>
\nLowering the bar to the top of the foam roller cuts your range of motion in half. Pressing from the midpoint of the lift emphasizes the \u201clockout,\u201d or the ending push of the bench press.<\/p>\n

\u201cThe lockout is all triceps, and you can use a big weight on the bar\u201d says Tony Gentilcore,\u00a0co-owner of Cressey Performance in Hudson, Massachusetts. It also allows you to train<\/span> hard for the bench press, with minimal strain on your shoulders<\/span>.<\/p>\n

DO THIS:<\/strong>\u00a0Lie down on a bench and place a foam roller length-wise on your chest. Secure it with a resistance band, if need be. Grab the barbell overhead and hold it directly above your chest. Lower<\/span> the bar to touch the foam roller, and then press it back up.<\/p>\n

2. Dips<\/strong>
\nBecause you\u2019re lifting your entire bodyweight, your triceps have to work against a much heavier load than they would in a triceps-isolating exercise, according to Ian King, owner of King Sports<\/span> International.<\/p>\n

DO THIS<\/strong>:\u00a0Hoist yourself up on parallel bars with your torso perpendicular to the floor; you’ll maintain this posture throughout the exercise. (Leaning forward will shift emphasis to your chest and shoulders.)<\/p>\n

Bend your knees<\/span> and cross your ankles. Slowly lower your body until your shoulder joints are below your elbows. (Most guys stop short of this position.)<\/p>\n

Push back up until your elbows<\/span> are nearly straight but not locked. If you have shoulder issues, skip this move.<\/p>\n

3. Close-Grip Bench Press<\/strong>
\nThe bench press is a great exercise to work your chest and core. But a change in grip can help expand your arms.<\/p>\n

\u201cPlacing your hands closer together makes it so your triceps have to work harder,\u201d says Craig Ballantyne, Owner of Turbulence Training<\/span>. \u201cThat can lead to new growth and more strength.\u201d<\/p>\n

DO THIS<\/strong>:\u00a0Grasp a barbell with an overhand grip that\u2019s shoulder-width apart, and hold it above your sternum with arms completely straight. Lower the bar straight down, pause, and then press the bar back up to the starting position.<\/p>\n

4.\u00a0Dumbbell Lying Triceps Extensions<\/strong>
\nThis exercise nails your triceps, and doing high reps of it results in a serious rush of blood to the muscle and gives you a great pump, says David Jack, MH Fitness Advisor.<\/p>\n

A review in the\u00a0Strength and Conditioning Journal<\/em>\u00a0found that \u201cthe pump\u201d –\u00a0cellular swelling that occurs from blood pooling to the muscle –\u00a0can actually speed muscle repair and growth after your workout.<\/p>\n

DO THIS<\/strong>:\u00a0Grab a pair of dumbbells and lie faceup on the ground. Hold the dumbbells over your head with straight arms, your palms facing each other.<\/p>\n

Without moving your upper arms, bend your elbows to lower the dumbbells until your forearms are beyond parallel to the floor. Pause, then lift the weights back to the starting position by straightening your arms.<\/p>\n

5.\u00a0Rope Triceps Pressdown<\/strong>
\nThis move zones in on your triceps –\u00a0but only if you do it right, says certified trainer Mike Mejia.\u00a0If you use too much weight, you\u2019ll involve your back and shoulder muscles, defeating the purpose.<\/p>\n

The trick: Imagine that you\u2019re wearing tight suspenders that hold down your shoulders as you do the exercise. If you can\u2019t keep your shoulders down, lighten the load.<\/p>\n

DO THIS<\/strong>:\u00a0Attach a rope handle to the high pulley of a cable station. Bend your arms and grab the bar with an overhand grip, your hands shoulder-width apart. Tuck your upper arms next to your sides.<\/p>\n

Without moving your upper arms, push the bar down until your elbows are locked. Slowly return to the starting position.<\/p>\n

6.\u00a0Rolling EZ-Bar Triceps Extensions<\/strong>
\nThis method of the triceps extension gives your triceps short pauses between each rep. \u201cThis allows you to rest more so you can bang out more reps and really pump up the muscle,\u201d says Gentilcore.<\/p>\n

DO THIS<\/strong>:\u00a0Lie with your back flat on the ground, a loaded EZ-bar laying on the floor above your head. Grasp the bar, roll it towards your head until your upper arms are vertical. Now press the weight so that your arms are straight and vertical.<\/p>\n

Reverse the move, placing the weight back on the floor and \u201crolling\u201d the bar back. Repeat. Do as many reps as you can.<\/p>\n

7.\u00a0Kettlebell Floor Press<\/strong>
\nThis variation of a classic bench press favors the lockout portion of the lift, which recruits your triceps to an extreme degree, says Gentilcore.<\/p>\n

And since the load is distributed differently with a kettlebell than a barbell, your stabilizing muscles have to work harder to keep the weight positioned correctly.<\/p>\n

DO THIS<\/strong>:\u00a0Grab a kettlebell with each hand and lie with your back on the ground. Hold the kettlebells overhead, the bell hanging on the outside of your wrists.<\/p>\n

Bend your arm to lower the kettlebells. Touch your elbows to the ground, pause, then press them back up.<\/p>\n<\/div>\n