What Are The Best Exercises For Targeting The Triceps Muscles (back Of The Upper Arms)?
Are you looking to get the triceps of a fitness model? If so, you’re in the right place! The triceps are an important muscle group that is often neglected in favor of biceps. However, if you want to achieve a well-rounded, sculpted physique, you can’t ignore your triceps.
In this article, we’ve gathered six of the best exercises to quickly get the triceps of a fitness model. But before we get started, it’s important to understand a little bit about the triceps themselves.
Understanding the Triceps Muscle Group
While many people think of biceps when it comes to arm muscles, the triceps are actually the larger muscle group. The triceps are located on the back of your upper arm and are responsible for extension of the elbow joint.
There are three heads of the triceps muscle group: the lateral head, the long head, and the medial head. Each of these heads plays a role in overall triceps training.
Exercises to Quickly Get the Triceps of a Fitness Model
1. Close-Grip Bench Press - This exercise targets the entire triceps muscle group and is a compound movement that also works your chest and shoulders. To execute this exercise properly, use a narrow grip on the barbell (approximately shoulder-width apart), and keep your elbows close to your sides. Lower the bar slowly and then press up powerfully.
2. Dip - Dips are an excellent exercise for building triceps mass. You can perform dips using parallel bars or even a sturdy chair or bench. Be sure to keep your elbows close to your sides and lower slowly before pushing back up to the starting position.
3. Skullcrusher - Contrary to what the name might suggest, this exercise is not dangerous if done correctly. You can perform skullcrushers using a barbell or dumbbells. This exercise specifically targets the long head of the triceps muscle group. Be sure to keep your elbows stationary throughout the movement.
4. Overhead Extension - This exercise targets the lateral head of the triceps muscle group and is often performed using a dumbbell. Raise the weight above your head with both hands and then lower it down behind your head, keeping your elbows stationary.
5. Cable Pushdown - This is a great exercise for developing the medial head of the triceps muscle group. Attach a straight bar to a cable machine and push down with both hands until your arms are fully extended. Focus on keeping your elbows close to your sides throughout the movement.
6. Kickback - This exercise specifically targets the medial head of the triceps muscle group. Holding a dumbbell with one hand, bend over at the waist and keep your elbow stationary as you extend your arm back before returning to the starting position.
Tips for Getting the Best Results
While these six exercises are excellent for targeting the triceps muscle group, there are some additional tips you can follow to get the best results:
- Include triceps exercises in your overall workout routine at least twice per week for optimal results.
- Focus on proper form and technique to prevent injury and get the most out of each exercise.
- Gradually increase weight and reps over time to continue challenging your muscles to grow.
- Pair your triceps exercises with other arm exercises like bicep curls and hammer curls for a well-rounded arm workout.
FAQ
Q: Will these exercises make my arms too bulky?
A: No, these exercises will not make your arms too bulky. In fact, triceps exercises are important for achieving a well-sculpted, toned arm.
Q: Can I do these exercises at home without any equipment?
A: While some of these exercises require gym equipment, like the dip machine and cable machine, others can be done at home with just a set of dumbbells or bodyweight exercises like dips using a sturdy chair.
Q: How long will it take to see results?
A: Results vary for every individual based on their fitness level, diet, and workout routine. However, with consistent training and proper nutrition, you should start to see results within a few weeks.
Conclusion
So there you have it, six exercises to quickly get the triceps of a fitness model. While it’s important to focus on overall body fitness, don’t neglect your triceps for a well-rounded, toned look. As always, be sure to focus on proper form and technique for the best results.
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