Avoiding any muscle groups is crucial for developing a powerful and balanced body. And the triceps are one muscle group that frequently gets overlooked in favor of its more enviable counterpart, the biceps. Nevertheless, ignoring the triceps might result in imbalances and impair your overall strength and performance. We'll examine the triceps in more detail in this article, along with the muscle groups that contribute to them and some of the top workouts for developing triceps that are strong and distinct.
Muscles Involved in Triceps
The triceps are a trio of muscles that run along the back of your upper arm, attaching your shoulder blade, upper arm bone, and elbow joint. The names of these three muscles are:
- The long head: This muscle attaches to your shoulder blade and goes along the back of your upper arm.
- The lateral head: This muscle attaches to the upper arm bone and is situated on the outside of your upper arm.
- The medial head: This muscle links to the upper arm bone and is situated on the inside of your upper arm.
Your elbow joint is extended and your arm is straightened by the combined action of all three heads of the triceps. They also participate in other exercises like bench presses and push-ups.
Exercises for Triceps
If you want to grow strong, defined triceps, you must incorporate exercises that target all three heads of the muscle group. Here are a few exercises to try:
- Close-grip bench press: All three triceps heads, as well as the chest and shoulders, are worked throughout this exercise. Laying on a bench and holding the bar with your hands shoulder-width apart will allow you to complete a close-grip bench press. Push the bar back up until it is at your chest level, then straighten your arms.
- Triceps pushdown: This workout concentrates on the lateral head of the triceps. Attach a rope or bar to a high cable pulley and stand facing the machine to conduct a triceps pushdown. Put your palms on the rope or bar and press it down until your arms are straight. Returning gradually to the starting position, release the weight.
- Dumbbell overhead extension: This workout focuses on the triceps' long head. Dumbbell overhead extensions are performed by holding a dumbbell in both hands and raising your arms overhead. Lift the dumbbell back up until your arms are straight after lowering it behind your head while maintaining your elbows near to your ears.
- Diamond push-up: This exercise targets the medial head of the triceps. To perform a diamond push-up, get into a push-up position and place your hands close together, with your thumbs and index fingers touching to form a diamond shape. Lower your body until your chest touches the ground, then push back up until your arms are straight.
To summarize, if you want to create strong, defined triceps, you must target all three heads of the muscle group with a range of workouts. Close-grip bench press, triceps pushdown, dumbbell overhead extension, and diamond push-up workouts can assist guarantee that your triceps are strong and well-developed. Don't ignore this inportant muscle group; give your triceps the attention they need, and you'll notice a difference in your overall strength and physique.
