Tricep Press
The close grip press is considered to be one of the best ways to add lean mass to your triceps because if they’re done with enough weight, they recruit all 3 heads of the triceps.
The close grip press is also an excellent movement to perform immediately after reaching failure on a set of lying triceps extensions with an easy-curl bar. Super-setting the two movements would be classed as the pre-exhaustion method and is effective in bringing the muscle to complete failure.
Video
The Close Grip Press Demonstration Video Is Coming Soon!
Execution
- Lie with your back flat atop the bench and grasp the barbell using an open hand grip. Your hands should be positioned between 6-12 inches apart - whatever is most comfortable.
- Lift the barbell of the rack and hold it with your arms extended. This is the starting position for the exercise.
- Inhale and at a controlled speed, lower the barbell down to a position approximately 4-6 inches from the lower chest. The elbows should be right alongside of the rib cage.
- Exhale and drive the barbell back up to starting position by extending your arms. Keep your elbows facing downwards (towards legs) throughout the movement.
- Repeat until the desired number of repetitions are completed.
Variations
Performing the close grip press using an underhand grip is also a great way to target the triceps.
Dumbbell Kickbacks
Dumbbell kickbacks are a great finishing movement for the triceps. Since it’s an isolation movement that is typically performed with little weight, it’s not the best selection to begin your workout with. Dumbbell kickbacks have some unique characteristics that differentiate it from other movements for the triceps.
For example, studies have been conducted that show that the triceps produce their most effective isometric contraction when the arm is bent at a 90 degree angle. Exercises with an external torque pattern that mimic this loading pattern are the close grip press and standing tricep extension exercise.
Dumbbell kickbacks on the other hand have an opposite torque pattern that overloads the muscle at its weakest position in extension. With the overload occurring while the arm is fully extended, all three heads of the triceps are recruited.
Video
A Video Demonstrating How To Perform Dumbbell Kickbacks Is Coming Soon!
Execution
- Grasp an appropriately weighted dumbbell. If the dumbbell is being held in your right hand, flex your left leg at the knee and rest it atop a flat bench.
- Bend over at the waist and support yourself by placing your left hand atop the bench as well. Proper positioning at this point has your back flat, your left arm extended with hand atop the bench and the upper portion of your right arm should be parallel with the floor.
- Exhale, fully extend your arm and briefly hold the contracted (extended) position. Keep your back flat throughout the motion.
- Inhale and slowly return back to starting position, ensuring that you control the resistance the whole time as opposed to simply dropping your arm.
- Repeat until the desired number of repetitions are completed.
- Switch sides and repeat.
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.