11 Key Triceps Exercises For Gaining Size
If you want to build your arms of bigger size and more robust, here are the 11 best triceps workouts for a beginner that will show the results in the quickest time. Needless to say, a lot of it depends on your diet, workout routine, and other health indicators.
The triceps is a muscle on the back of the upper arm that contributes significantly more to your upper arm size than your biceps.
The first thing is to take a balanced diet full of essential nutrients, protein, and carbs. Make a good diet plan or ask your trainer or doctor.
In most of the workouts for either a man or woman, we tend to work on our biceps the most. This is done to make our arm look bigger.
However, what we fail to realize is that the muscle opposite to your bicep, the triceps accounts for three fourth of your arm space. Triceps are often neglected during exercises, but if they work on it regularly, they add a lot of power and make our arm bigger than it ever was.
Triceps is the muscle mainly responsible for the extension of the elbow joint. The triceps is an extensor muscle of the elbow joint and an antagonist of the biceps and brachialis muscles. It can also fixate the elbow joint when the forearm and hand are used for fine movements, e.g., when writing
The best triceps exercises are pushing movements that heavily involve the triceps and allow you to safely move heavy loads and best improve your strength.
The best way to build a great pair of triceps is to get as strong as possible on a handful of key exercises, including the close-grip bench press, dip, and dumbbell overhead triceps extension.
The triceps can be worked through either isolation or compound elbow extension movements and can contract statically to keep the arm straightened against resistance.
Examples of compound elbow extension include pressing movements like the push-up, bench press, close grip bench press, military press, and dips.
The triceps’ work is to extend the elbow (move the forearm away from the bicep), and help modify the shoulder and shoulder joint during most upper body exercises like lat pull-downs, flyes, and push-ups. We can also see that the long head on the back of our arm is the largest of the three. Therefore is the one that most reflects the overall look of our triceps. We can work on it for the best workout for bigger and stronger arms. As a natural weightlifter, our number one long-term goal should be increasing our whole-body strength. It’s pretty simple to program your workouts to adequately train each of the three heads.