If you are searching for a way to freshen or intensify your upper-body workout routine, including the best types of triceps extension would be the best option. This new triceps extension makes your workout routine interesting, but it also increases your strength both inwards and outwards. The triceps are responsible for the expansion of your elbows and the straightening of your arms. They are the muscles that are situated in the backside of the upper part of your arm. They aid in all the activities which are to be performed using your hand. Whether or not you choose to accept it, triceps play a major role in your fitness level. Be it running, sprinting, lifting weight, and even performing the basic bodyweight exercises. It sounds absurd that a muscle located in the upper part of your hand can assist you while running or sprinting, but it does because your arms are needed to propel your body to move faster. While in the aspect of training, your triceps play the role of a synergist muscle, which functions by assisting your other muscles like those found in your torso and shoulders. As for workout routines like push-ups, squats, and even bench dips, the triceps aid in functioning as the source of strength. However, the best and most effective triceps workouts are not necessarily the ones that have their main focus on your triceps. Basically, as a beginner, you ought to develop your all-round body strength before gradually working on your triceps. The most efficient way to build your triceps would be to perform other workouts that have effects on all parts of your arm in addition to your triceps extensions. Involving your triceps in a compound workout can enable you to develop your overall body strength, endurance, and stamina. There are some specific types of triceps extensions which are suitable for both novice and advanced fitness individuals. The following are triceps extensions which are ideal for performance.
Bent-Over Dumbbell Triceps Kickback
This is a well-known triceps workout that not only strengthens your upper body but also reduces your chances of sustaining an injury. It is an easy and efficient workout routine, which is sure to provide maximum effects. To perform this exercise, begin by keeping your knees bent in a forward position while you pull your hips backward. Ensure that your abs are tightened, and your back is kept straight. Place your arms by your side while holding a dumbbell in both your arms with your palms directed towards each other. Keep your elbows bent while your forearm is in a parallel position to the floor. Ensure that your elbows are placed firmly by the side of your rib cage. Push the weights back to ensure that your arms are straightened out completely. Return your hands to the original position and repeat this procedure for ten to fifteen reps. You must perform this exercise consistently to get the best results.
Close-Grip Dumbbell Chest Press
This is yet another amazing triceps exercise. It is well-known for strengthening and developing the muscles of the triceps. This workout routine has been in existence for decades and has ever since been so effective. It is easy and efficient to perform if done properly. To achieve this exercise, begin by lying on the ground with your body facing upwards. Ensure that your knees are bent, and your feet are firmly pressed to the ground. Grasp a dumbbell in both of your hands with your palms directed towards each other. Make sure that your arms are placed on the floor on both of your sides. Keep your elbows bent so that both your hands and the dumbbells are raised directly above you. This is your beginning form. After this, proceed to pull the weights towards the ceiling while keeping your arms completely stretched out. Ensure that your palms are directed towards each other than maintain that position for a little while. Gradually lower your elbows and bring your hands back to your sides on the floor. Repeat this procedure for ten to twelve reps to get the best results. You must perform this workout routine consistently to derive maximum effectiveness.
Push-Up
It is a well-known fact that push-ups are one of the most popular forms of exercise. What is not quite common is that they are a form of triceps extensions. They are one of the best triceps exercises bound to develop your strength and muscles. This exercise must be done properly to avoid the sustenance of an injury. To perform this exercise, begin by positioning your body in a plank form with your hands placed firmly on the ground and your shoulders wide apart. Ensure that your shoulders are placed directly below your wrist to develop a good way. Ensure that your legs are straightened out, and your abs and glutes are engaged. Lower your elbows and reduce your body to the ground while lowering your knees if required. Pull up your body by straightening your arms to its extreme. Perform this procedure for ten to twelve reps to get the best results.
Diamond Push-Up
These are known to be one of the most effective triceps workouts. However, it can be quite difficult for beginners. You must develop an overall body strength before engaging in this workout routine. As a beginner, you don’t need to push your body to the ground. You can begin by pushing your body as low as you can. To perform this workout routine, start by positioning your body in a high plank form. Ensure that your palms are directly placed on the floor while your hands are wide apart and your shoulders are directly below your wrists. Keep your legs stretched out at your back with your glutes and abs well engaged. Place your hands in such a position that your thumbs and palms form a triangle. Keep your elbows bent as you lower your torso towards the ground. Ensure that your hands are stretched out while you pull your body upwards. Repeat this procedure for ten to fifteen reps to get the best results. You must be diligent with this workout routine to ensure that you achieve maximum effectiveness.
Plank Up-Down
This is a well-known workout routine that aims at developing and strengthening the muscles of your triceps. It is known to be very effective in building the triceps and can be performed by every individual. You must develop your all-round body strength so as prevent the sustenance of injuries. To achieve this exercise, begin by positioning your body in a plank form with your hands placed directly on the floor while your shoulders are directly below your wrist. Keep your legs stretched out while your glutes and abs are well engaged. Ensure that your feet are placed at a wide distance from each other. Bend your arms down so that your forearm is directly placed on the ground and perform this procedure with your other arm. By doing this, you have attained a forearm positioning of a plank. Return to the starting position. Repeat this procedure for ten to twelve reps to get the best results. Consistently perform this workout routine to derive maximum satisfaction.
Triceps Dips
This is a popular triceps workout routine that requires the need for a chair or bench. It is a very effective workout routine that can be performed anywhere and at any time. It aids in developing and strengthening the muscles of your triceps. To achieve this exercise, begin by sitting on the ground with bent knees while your feet are directly placed on the floor. Position your hands on the bench or chair while placing your fingers in the direction of your body. Keep your arms stretched out to raise your glutes. Then lower your body by bending your elbows while keeping a straightened backside. Repeat this procedure for ten to twelve sets to get the best results.
Dumbbell Skull Crusher
This is yet another superb triceps workout that not only strengthens and develops your muscles but also reduces your risk of sustaining injuries. It is highly effective when it comes to the development of the muscles of the triceps. To perform this exercise, begin by lying on your back while your body is facing upwards. Grasp a set of dumbbells in your hands while extending your hands in the direction of the ceiling. Gradually reduce your elbows with the weights in the course of your head. Position your elbows near your torso and bend them downwards. Try to minimize the dumbbells so that they are on the sides of your head to attain a good form. Gradually return to your starting position. Repeat this procedure for ten to twelve sets to get the best results.
Conclusion
Triceps are the main muscles that are located in the upper part of your body. You must work out your triceps to strengthen and develop it. Numerous types of workout routines are suitable for the development of your triceps. They include push-ups, triceps dips, and many more.
