subject: Great Tricep Workouts [print this page] Triceps form 70% of the total mass of muscle in the upper arm. The main function of these muscles that extend all the way to the elbow is the straightening of the arm. There are three parts of the tricep muscles, a long head, the humerus, and the lateral head. If you want a toned pair of triceps, you need to engage in the appropriate tricep workouts that can help you reach your goal.
Some of the most powerful triceps workouts are extensions and kickbacks, triceps presses and triceps dips or push ups. These exercises are usually collectively referred to as 'pushing' exercises. In a nutshell, tricep exercises can be done with any type of object or surface that provides the necessary resistance.
Resistance during tricep training can be from barbells, dumbbells, cable & pulley exercise machines and as well as springs. As is apparent from this list, you do not need highly specialized equipment to engage in good tricep workouts. If done correctly, these exercises lead to faster muscle growth and building of muscle strength.
Kickbacks and extensions help build up the long head of the triceps and at the same time serve to provide your triceps with a greater stretch. You can engage in different variations to the classic extensions and kickbacks exercise. For example, you can occasionally do tricep extensions and kickbacks on one leg.
Tricep presses are another good tricep workout. The tricep press is done while lying down so as to leverage on gravitational force during the exercise. Specific examples of tricep presses exercises include barbell triceps presses, dumbbell triceps presses and the close grip bench press.
There are also the triceps dips and push ups such as the one arm triceps dips. These exercises are slightly different from the others and have a more compound effect since they not only involve the triceps but other muscles of the body as well. That said, correctly done dips are geared towards keeping your body straight during the exercise and this means you can apply more pressure on the triceps rather than the chest.
To get the full benefits of triceps workouts, you have to be consistent in your workout sessions. Ideally, you should perform these exercises on 3 non-consecutive days if you are to achieve the best results. It is important that you have sufficient rest after each exercise so that your triceps can get accustomed to the exercises.
You should also be push the limits in your tricep workouts by moving to a marginally higher weight after some time. The goal is not to get comfortable at a certain level that becomes easier for you. Make sure that regardless of the type of tricep exercises you go for, that they are balanced on both your arms. This way, you can avoid pain or in the worst case, injuries.
