Building Stronger Triceps with Dumbbells
If you want to sculpt strong, defined arms, you can't ignore your triceps. Making up two-thirds of your upper arm, the triceps are crucial for building upper body strength. By incorporating tricep exercises into your workout routine, you can develop this key muscle group and improve the shape and tone of your arms.
Anatomy of the Triceps
The triceps muscle group consists of three heads - the lateral, medial, and long heads. Working all three heads is important for fully developing the triceps.
Dumbbell exercises are extremely effective for triceps training, as they allow you to isolate and target each area of the muscle group. Additionally, dumbbells provide constant tension throughout the movement which helps to maximize strength and muscle gains.
Benefits of Tricep Training
Building your triceps offers many benefits beyond just aesthetics. Here are some of the top reasons to incorporate tricep exercises into your routine:
- Increases upper body pushing strength
- Helps stabilize and strengthen the elbow joint
- Improves performance in pressing movements like push ups
- Helps prevent elbow injuries
- Defines and sculpts the back of the upper arm
6 Killer Tricep Exercises with Dumbbells
Performing moves that target all three heads is the key to fully maximize your triceps. Here are 6 highly effective dumbbell tricep exercises to include in your workouts:
1. Overhead Tricep Extension
This exercise isolates the long head for complete tricep development. To perform:
- Stand upright with feet about shoulder width apart
- Hold a dumbbell in each hand above your head with arms extended
- Without moving upper arms, bend elbows to lower dumbbells down behind head
- Pause when upper arms are parallel to ground then extend elbows to raise dumbbells back overhead
2. Kickbacks
Kickbacks directly target the lateral tricep head. To perform:
- Hold a dumbbell in left hand, right hand and knee resting on a bench for support
- Keeping upper arm stationary, bend elbow to 90 degrees and extend forearm straight back behind body
- Squeeze triceps then return to start position and repeat on other arm
3. Lying Tricep Extension
Also known as skull crushers, this move works the entire triceps muscle. To perform:
- Lie down on a bench holding dumbbells above chest with arms extended
- Keeping upper arms stationary, bend elbows to lower dumbbells down towards top of head
- Straighten arms to return weights back above chest
4. Decline Close Grip Press
Declines maximize the stretch in the triceps for more muscle fibers. To perform:
- Lie back on a decline bench holding dumbbells at shoulder level with narrow overhand grip
- Lower dumbbells down until elbows are at 90 degrees
- Press dumbbells straight up above chest, squeezing triceps at top
5.Overhead Dumbbell Extension
Overhead extensions better isolate the long head. To perform:
- Sit on edge of bench holding a single dumbbell with both hands behind head
- Press dumbbell straight overhead, locking out elbows at top
- Slowly lower dumbbell down behind head then repeat
6. Reverse Grip Pressdown
Hit your triceps from a different angle with this unique exercise. To perform:
- Secure dumbbell uprights on high pulley of cable station
- Grasp left handle with underhand grip, right hand bracing upright
- Standing upright, press dumbbell down by extending left arm
- Squeeze tricep then slowly return to start and switch arms
Sample Tricep Workouts
Try incorporating these sample tricep routines into your program for stronger, more defined arms:
Workout 1
- Overhead Tricep Extension - 3 sets x 10-12 reps
- Lying Tricep Extensions - 3 sets x 10-12 reps
- Kickbacks - 3 sets x 10-12 reps
Workout 2
- Decline Close Grip Press - 4 sets x 8-10 reps
- Dumbbell Overhead Extension - 3 sets x 12-15 reps
- Reverse Grip Pressdowns - 3 sets x 12-15 reps
Perform these tricep workouts 1-2 times per week, allowing at least 48 hours between sessions for maximum results.
Tips for Getting the Most of Your Tricep Workout
Follow these simple guidelines to make sure your tricep training is as effective as possible:
- Warm up properly - Spend at least 5-10 minutes warming up before hitting triceps
- Use proper form - Keep your upper arms fixed in place during movements
- Go for the stretch - Emphasize the bottom of each rep to maximize the contraction
- Change hand positioning - Use narrow, shoulder width and wide grips
- Try supersets - Combine isolation and compound moves with minimal rest
With focused, intense training, you can develop strong, sculpted triceps and take your upper body strength to new levels. Try incorporating some of these killer tricep exercises and tips into your next workout!
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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