Triceps Strengthening exercise: Health Benefits, How to Do? Variations

Triceps Strengthening exercise is an important exercise to make your arm more powerful to perform your daily activity such as pushing activity more easily and also have many health benefits. If you add this exercise in your exercise routine, it will improve your overall fitness level and stamina.

What is triceps strengthening exercises?

Strong arms are important for almost every upper limb movement you do each day and your triceps are often the heavy lifters. Anytime you push something—whether it be a door, or a barbell, a stroller, a lawnmower, you are using your triceps.

Strength is more important and, for many people, so is having toned arms. The triceps, as the name suggests, have three different heads: the long head, lateral head, and medial head. All three heads contract during triceps exercises, but some moves emphasize different heads of the triceps. The best way to build strong, firm triceps is to choose the exercises that hit all three fibers from every angle.

Health benefits from stronger triceps?

• Improving triceps strength brings stability to your arms shoulders, increases flexibility, and increases range of motion.
• This will prevent injury and makes it easier for you to use your upper limb in daily activities, such as pushing heavy objects or upper body sports like boxing, swimming, and rowing.
• The biceps and triceps are crucial muscles for pulling and pushing function.
• The biceps is thought to be the stronger of the two, but the triceps is larger muscle. The two muscles need each other to function properly.

There have different strengthening exercise for triceps muscle.

Overhead Triceps Extension

If you want to isolate your triceps, this one-joint exercise is the way to do it. You want these repetitions to be slow and in a controlled movement to get the most benefits and avoid fatigue.

How to do overhead triceps extensions?

• Grab a dumbbell in both hands and stand with your hip-foot width apart.
• Extend your both arms fully overhead. your arms should be close to your head, slowly flex your elbows, and lower the dumbbells back to your head until your arms are lower than ninety degrees.
• Your elbows should be pointing forward and not moving out to the side.
• Do this movement for 15 to 20 repetitions for 2 to 3 sets.

Triceps Kickbacks

This exercise mainly targets your triceps’ long head, which is the big muscle that runs along the posterior to your upper arms.

How to do triceps kickbacks?

• For this exercise, you have to Stand with hip-feet hip-width apart with your knees slightly flexed and your hips hinging forward.
• Grab a dumbbell in both hands at the sides by your chest so your elbows are flexed up to 90 degrees.
• Squeeze your triceps, extend your arms behind you with your palms facing in.
• Your arms should be fully extended in a straight line parallel to your trunk.
• Do this movement for 15 to 20 repetitions for 2 to 4 sets.

Triceps Underhand Kickbacks

By changing the grip of the traditional triceps kickback, you will target the medial portion of the triceps. this part of the muscle provides stability.

How to do triceps underhand kickbacks?

• For this exercise, you have to Stand with hip-feet hip-width apart with your knees slightly flexed and your hips hinging forward.
• Grab a dumbbell in both hands palm should be facing in both hands at the sides by your chest so your elbows are flexed up to 90 degrees.
• You make a supinated grip. Engage your triceps, extend your arms behind you with your arms fully extended in a straight line parallel to the trunk.
• Do this movement for 20 to 25 repetitions for 2 to 3 sets.

Standing Eccentric Triceps Extensions

This exercise may look simple, but it can more utilize your triceps quickly if you move at a faster pace and use more weight, so choose dumbbells mostly.

How to do standing eccentric triceps extensions ?

• For this exercise, you have to Stand with hip-feet hip-width apart with your knees slightly flexed and your hips hinging forward.
• Grab a dumbbell in both hands at the sides by your chest so your elbows are flexed up to 90 degrees and then extend the elbows back out.
• Do this movement for 20 to 30 repetitions for 2 to 3 sets.

Skull Crushers

This is also called a French press. this exercise emphasizes on entire triceps muscle group through the concentric phase of the movement.

How to do skull crushers?

• For this exercise, you have to Lie flat on your back on the mat with your knees flexed.
• Grab a dumbbell in both hands by your chest and extend your straight arms up towards the ceiling.
• Slowly lower both arms toward your head down by your sides, flex your elbows up to 90 degrees.
• Do this movement for 15 to 25 repetitions for 2 to 3 sets.

Close-Grip Dumbbell Press

This exercise is similar to chest press, the closed grip focuses on the triceps instead of the chest.

How to do a close-grip dumbbell press?

• For this exercise, you have to Lie flat on your back on the mat with your knees flexed.
• Grab a dumbbell in both hands by your chest and extend your straight arms up towards the ceiling, press them back to lockout at the top moves.
• Continue press together when you lower back down with control. This is the first repetition.
• Do this movement for 15 to 20 repetitions for 2 to 3 sets.

Tate Press

The Tate press is mostly performed on a bench at an incline, but you can still get the benefits of this exercise at home, by using a mat. This advanced movement isolates the triceps without recruiting your back or shoulders.

How to do a Tate press?

• For this exercise, you have to Lie flat on your back on the mat with your knees flexed.
• Grab a dumbbell in both hands with palm facing forward and extend them shoulder-width apart with the elbows pointing outward.
• Without moving your arms, slowly flex your elbows inside towards the chest so the dumbbells move in and down until they touch your upper chest—but don’t let them rest on your chest.
• Then, engaging your triceps, press the dumbbells up to the initial position.
• This is the first repetition.
• Do this movement for 10 to 20 repetitions for 2 to 3 sets.

Diamond Push-Ups

In the basic push-up position if you change the position of hands then it will more emphasis on the triceps muscle. You are still doing a full-body workout, but you are utilizing your triceps to do the heavy lifting.

How to do diamond push-ups?

• For this exercise, you have to take a high plank position with your shoulder directly below your wrist and body in a straight line.
• Put your hands together under your shoulders with your index finger and thumb touch to make a diamond.
• Slowly lower down your body to the mat your elbows widening out to the sides.
• By using triceps muscles press your arms back up to straighten.
• This is the first repetition.
• Do this movement for 10 to 20 repetitions for 2 to 4 sets.

Chaturanga Push-Up

This is the classic pose to build upper-body and core muscle strength while increasing your flexibility and range of motion in your shoulders.

How to do Chaturanga push-ups?

• For this exercise, you have to take a high plank position with your shoulder directly below your wrist and body in a straight line.
• Slowly lower your body towards the ground while lifting your knee and thighs like you are doing a standard push-up.
• Move your body forward to the top of your feet with your chest forward and arch your back.
• Now roll your body back to a high plank position.
• This is the first repetition.
• Do this movement for 15 to 20 repetitions for 2 to 3 sets.

Up-Down Planks

How to do up-down planks?

• For this exercise, you have to take a high plank position with your shoulder directly below your wrist and body in a straight line.
• Bring your left arm down to a forearm plank position and then your right arm.
• Then put your left hand on the mat and press back up to a high plank, followed by your right arm.
• This is the first repetition.
• Do this movement for 15 to 20 repetitions for 2 to 3 sets.

Chair Dips

Your deltoids, pectoralis, and lattisismus dorsi also get some action in this exercise, strengthening your upper body while also increasing your body’s range of motion. As you progress and get more strength, you can extend your legs out.

How to do chair dips?

• For this exercise, you have to Sit on a chair and place your both hands on it with your fingers facing the front.
• Straighten your legs out in front of you at hip distance apart with only your heels touching the ground.
• Flexed the elbows and lower your body towards the ground until your elbows form a ninety-degree angle.
• Then, press your body up, by using your triceps to extend your arms.
• Do this movement for 15 to 20 repetitions for 2 to 3 sets.

When did you not do this exercise?

• If Your physician advised you to take a rest.
• If your arm bone is fractured.
• If you feel any pain or discomfort during this exercise then talk to your therapist.
• If you are recently undergone any surgery.