Bench Dips
Description
As mentioned in our triceps training article, the triceps are at their greatest strength potential when they are positioned below shoulder level. Since tricep bench dips are performed with the triceps being at their strongest angle, this is a great exercise to build strength and size. Especially considering the amount of weight that can be added to the movement.
Video
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Execution
- Stand between two flat benches. Place your palms on the inside edge of one and your heels on the other. Your arms should be at shoulder-width and your elbows should be facing behind you throughout the movement.
- If needed, have your spotter rest a barbell on top of your thighs. The added resistance will increase the difficulty.
- Inhale and lower down slowly by bending at the elbow until arms reach a 45-65degree angle. Allowing the arms to bend to 90 degrees will place unnecessary stress on the shoulder joint.
- Exhale and extend arms back up to starting position.
- Repeat until desired number of repetitions are completed.
Placing your feet at a higher elevation than your arms may help to increase the blood flow to the triceps.
A good way to drop set this exercise is to have your spotter place a few barbells on your thighs and have him/her gradually remove then one by one as you reach failure.
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Triceps Extension (No Equipment)
Description
For whatever reason, if you’re unable to make it to the gym, this is ine of the best home arm exercises to target the triceps. No equipment is required, yet it still delivers an excellent workout. Simply locate a sturdy railing-type apparatus wherever you may be, and you’re ready to begin.
Video
A Video Demonstrating How To Perform Home Arm Exercises Is Coming Soon!
Execution
- Place hands atop the railing using a grip that has your palms facing down. Your arms should be shoulder width apart and ideally, you’ll want to select a railing that aligns with your midsection.
- Slide feet back slightly, flex forward at the hips and contract the core to maintain spinal alignment.
- Inhale and allow arms to bend until the back of your hands come in gentle contact with your forehead. Do not allow the elbows to drift out to the sides. They should be kept in alignment with the shoulders.
- Exhale and extend arms back up to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
By placing the feet further back will increase the difficulty of the exercise.