Triceps are located in the back part of either arm. Triceps muscles play very important roll supporting and stabilizing our shoulder. Many of us are so focused building biceps that we often neglect the triceps exercise causing imbalance in our body. Following are some great triceps exercises.
Single hand dumbbell triceps extension:
Technique
- Sit straight on a workout bench firmly supporting you back in the back rest.
- Now hold a dumbbell in one arm raised straight back of your head such that your fore arm is parallel to the floor and the elbow is bent in 90° angle.
- You can use your other arm to support your elbow to make it stable.Now slowly raise the weight so that your arm is straight.
- Lower the weight down back of your head bending your elbow to get back in previous position.
- Breathe out when you are lifting the weight.
- Do this exercise for both your hand in 3 sets with 10/12 repetitions.
Triceps pulldown:
Technique
- Stand straight in front of cable extension machine holding the bar with overhand grip in your elbow level such that your forearms are parallel to the floor.
- Pull the cable down as far as you can.
- Now release the pressure keeping your hands fixed in the bar so that you get back to the starting positions.
- Exhale when you are lowering the weight.
- Perform the exercise in 3 sets with 10/12 repetitions.
Triceps dips:
Technique
- Position you body hanging the hip supporting from a bench with you arm. Your ankle should be placed on the floor so that legs are in a straight line.
- Next slowly lower your body bending your elbow until your upper arm is parallel to the floor.
- Then push your body up using your arm strength without moving your leg from the floor.
- Breathe out while moving the body up.
- Do this workout in 3 sets with 10/12 repetitions.