2 Best Tricep Exercises for Stronger Arms
Having strong and toned triceps is essential for achieving impressive arm development. The triceps muscle makes up about 2/3 of your upper arm, so it's crucial to focus on exercises that target this area effectively. In this article, we'll explore the two best tricep exercises to help you build stronger and more defined arms.
1. Tricep Pushdown
The tricep pushdown is a popular exercise that targets the lateral and medial heads of the triceps. This exercise is easy to perform and can be done with a variety of grips and cables.
How to perform:
- Hold a barbell or rope attachment with your hands shoulder-width apart
- Extend your arm fully, keeping your elbow close to your body
- Slowly lower the weight down towards your thighs, keeping your upper arm still
- Push the weight back up to the starting position, squeezing your triceps at the top
Tips:
- Use a weight that allows you to complete 3 sets of 12-15 reps
- Focus on slow and controlled movements to avoid swinging the weight
- Experiment with different grip widths and cable angles to target different parts of the triceps
2. Overhead Dumbbell Extension
The overhead dumbbell extension is a compound exercise that targets the entire triceps muscle, including the lateral, medial, and long heads. This exercise requires more control and stabilization than the tricep pushdown, making it an excellent choice for building overall tricep strength.
How to perform:
- Hold a dumbbell in each hand overhead with your arms extended
- Slowly lower the dumbbells down behind your head, keeping your upper arms still
- Push the dumbbells back up to the starting position, extending your arms fully
- Repeat for 3 sets of 12-15 reps
Tips:
- Use a weight that allows you to maintain proper form throughout the exercise
- Focus on squeezing your triceps at the top of the movement to ensure maximum contraction
- Avoid arching your back or using momentum to lift the weight
Conclusion
Incorporating these two exercises into your workout routine can help you build stronger and more defined triceps. Remember to start with lighter weights and gradually increase the load as you become more comfortable with the exercises. With consistent practice and dedication, you'll be on your way to achieving impressive arm development.
