Most exercisers make their biceps their top priority when working out. Unfortunately, to gain a truly sculpted look and to create muscle balance, it’s important to tone all areas of your arms. Triceps are one area of the arm that many people neglect. It may seem that getting toned and bulky triceps is a difficult task. However, by following a few of the most effective tricep workouts, you’ll be able to bulk up the back of your arms.
The best tricep workouts include the following and should be done in sets of 3 to 4 with reps of about 6 to 10.
1. Tricep Kickbacks
For support, place your right knee and right hand on a workout bench. Grasp a suitable dumbbell in your left hand with your upper arm parallel to the ground. The upper and lower portions of your arm should form a 90-degree angle. Pull your forearm back until your entire arm is parallel with the ground. Repeat and switch to your right arm using your left knee and hand for support.
2. Tricep Pushups
Tricep pushups are similar to regular pushups but with a few position alterations. Place your hands flat on the floor. Instead of placing them shoulder-width apart as you would with a regular pushup, position them closer together in order to strengthen your triceps. Be sure to use proper form in order to avoid injury and to ensure the best results. Keep your body straight without arching your back at all. Next, slowly lower your body almost all the way to the floor and then push yourself all the way back up. Repeat.
3. Tricep Bench Press
You will need a barbell with appropriate weights and a workout bench to perform this exercise. Place your hands slightly closer together than shoulder-width apart on the barbell. Lower the bar down to your chest as you would with a regular bench press. In order to work your triceps, keep your elbows close to your body as you lower the bar down. Push the bar up until you reach full extension with your arms and then repeat.
4. Cable Extensions
Using a cable pulley exercise machine, use a one-handed handle to work one tricep at a time. With your back to the machine, stand or sit down on a seat. Raise the weight as far as it will go above your head and then lower your hand down behind your head. Be sure to keep the upper part of your arm close to your head while performing this exercise. Repeat.