Milt Ragz The triceps muscle is a key part of the upper arm, and if you want to build strong, toned arms, you need to focus on tricep exercise. These exercises work to tone and strengthen the three heads of the tricep muscle, which are located at the back of the upper arm. In this article, we’ll explore some of the most effective tricep exercises you can do, including cable tricep extensions, lying tricep extensions, and tricep cable workouts.
Cable Tricep Extension
Cable tricep extensions are a great exercise for isolating the triceps. To do this exercise, you’ll need a cable machine. Begin by standing facing the machine and grabbing the cable with both hands. Keep your elbows close to your body and your palms facing down. Extend your arms fully, and then slowly bring them back to the starting position. Repeat for several reps, working up to three sets of 12 reps.
Lying Tricep Extension
Lying tricep extensions, also known as skull crushers, are a great way to work the long head of the tricep muscle. To do this exercise, lie on a bench with a barbell, dumbbell, or EZ curl bar. Hold the weight with an overhand grip, and slowly lower it toward your forehead, keeping your elbows stationary. Extend your arms fully, and then repeat for several reps.
Long Head Tricep Exercises
The long head of the tricep muscle is the largest of the three heads, and it runs down the back of the arm. To work this muscle, try exercises like cable tricep kickbacks, single-arm tricep extensions, and lying dumbbell tricep extensions.
Lateral Head Tricep Exercises
The lateral head of the tricep muscle is the smallest of the three heads, and it is located on the outside of the arm. To work this muscle, try exercises like the v-bar tricep pushdown, the straight bar tricep pushdown, and the single-arm tricep pull-down.
Tricep Cable Workouts
Cable machines are a great tool for tricep workouts because they allow for constant tension on the muscle throughout the movement. Some great tricep cable exercises include tricep pushdowns, cable tricep extensions, and reverse grip tricep pushdowns.
Full Tricep Workout
To get a full tricep workout, include exercises that target all three heads of the tricep muscle. Cable tricep extensions, seated lateral raises, and front delt exercises are all great options to include in your workout. Be sure to also target the other muscles in your arms, like your biceps, for a balanced arm workout.
Conclusion
In conclusion, building strong, toned arms requires a focus on tricep exercises. Some of the most effective exercises for the triceps include cable tricep extensions, lying tricep extensions, and tricep cable workouts. Be sure to work all three heads of the tricep muscle. And include other arm exercises in your workout for a balanced routine. With consistency and dedication, you can achieve your arm goals and show off your hard work.
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