Triceps are the important muscles that gives you wider and bigger arms. Our triceps are used in day to day activities such as pushing movements. Building strength in your arms have many advantages and triceps extension are the important exercise, that many lifters do to improve strength and size of triceps.
Our triceps consist of three heads which can be train by tricep extension exercise. There are many variations of triceps extension, if you want to increase your arms size then you shouldn't miss them.
One arm Overhead Tricep Extension
Required equipment: Dumbbell
Difficulty level: Low - medium
Target muscles: Triceps
Other names: Single-Arm Standing Triceps Extension
Benefits: This exercise does not require too many equipment. While doing this you can train all the three heads (lateral, long, medial) equally. Also this exercise is not much difficult which make it beginner friendly.
Instructions:
- Take a dumbbell in your hand and stand straight.
- Lift your arm upward with dumbbell.
- As you inhale, slowly lower your arm behind your head, make sure your elbow make 90-degree angles.
- Exhale and return the dumbbell back to starting position.
- take the dumbbell in your other hand and perform the exercise on the other side.
To keep the balance during this exercise, place your free hand on the ribs or chest under the exercising arm.
Do 2 sets of 10 to 15 repetitions per arm.
Video Tutorial:
Cable One arm Tricep Extension
Required equipment: Machine
Difficulty level: Low - medium
Target muscles: Triceps
Variation: Cable overhead tricep extension
Benefits: Cable tricep extension is a isolation exercise which greatly target your triceps, increase strength and size. This exercise help you get bigger arms
Instructions:
- Grab a rope and place it on an upper pulley cable, adjust the grip about chest height
- Keep your core tight and back straight. Now bent your knees slightly forward.
- Push your arm down your arms extended, keep the elbows close to the body
- Now, go back to the starting position and repeat.
The upper body remains straight without bending the lower back. Keep the elbow to side during the entire movement.
In the beginning you should choose light weight. If possible, you can do this exercise in front of a mirror to ensure the correct starting position and you can check your form.
Do this 2 sets of 15-20 reps.
Video Tutorial:
Lying triceps extension
Required equipment: Dumbbell
Difficulty level: Medium
Target muscles: Triceps
Variation: Lying tricep extension with barbell
Benefits: While doing this you can train all the two heads (lateral, long) effectively.
Instructions:
- Lie down on the flat bench, put your feet firmly on the floor and grab a dumbbell in your hand at the sides of your body and above your chest.
- Press the dumbbell up until your arm fully extended. Place your free hand just under the elbow of your loaded arm to maintain correct position while exercising.
- The elbows remain at shoulder width distance during the whole movement.
- Lower the dumbbell side of your head to ear level.
- Now, return to starting position.
Maintain the correct elbow position and avoid movements. Excessive bending of the wrists should be avoided. Use light weight to avoid injury.
Do 2 sets of 10 to 15 repetitions per arm.
Video Tutorial:
Two-Arm Overhead Tricep Extension with Dumbbell
Required equipment: Dumbbell
Difficulty level: Low - medium
Target muscles: Triceps
Benefits:This exercise greatly targets your triceps (long head of the muscle) by flexing the elbow joint against resistance. You should try this exercise to build triceps. However, this exercise is suitable for both beginners and advance.
Instructions:
- Stand up with your feet shoulder width-apart.
- Grab a dumbbell with your both hand, keep your core tight and stand straight.
- Lift the dumbbell until your hand fully extend and lower slowly behind your head.
- Make sure don't spread your elbows when you lower the dumbbell.
- Return to the initial position and repeat as many as you can.
Do 2-4 sets of 10 to 15 repetitions.
Video tutorial:
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