Aesthetic and Physiological Importance of the Triceps Muscles
Here are some of the best Hypertrophy centered exercises for the Triceps
Skull Crushers
To perform skull crushers, lie on a flat bench and hold a dumbbell in each hand or use an EZ bar. Start with your arms extended straight up above your chest, palms facing each other. Keeping your elbows stationary, slowly lower the weights towards your forehead by bending your elbows. Make sure your upper arms remain perpendicular to the ground throughout the movement. Once the weights are close to your forehead, pause briefly before extending your arms back to the starting position, squeezing your triceps at the top. Aim for 3 sets of 10-15 repetitions, focusing on controlled movements to maximize muscle engagement and minimize the risk of injury. EVERY REP COUNTS
Overhead Tricep Extension
To perform the overhead tricep extension, select a suitable dumbbell or use a cable with a handle. Stand with your feet shoulder-width apart and hold the dumbbell with both hands, raising it overhead with your arms fully extended. Your palms should be facing upward, and your elbows should be close to your head. Brace your core and maintain a straight posture. Slowly lower the dumbbell behind your head by bending your elbows, ensuring that your upper arms remain stationary. Once your forearms reach a comfortable stretch, extend your arms back to the starting position, squeezing your triceps at the top of the movement. Aim for 3 sets of 10-15 repetitions, starting with a weight that allows you to maintain good form throughout. Focus on controlled movements to maximize muscle engagement and minimize injury risk. EVERY REP COUNTS
Cable Tricep Kickback
To perform cable tricep kickbacks, set up a cable machine with no attachments to the highest pulley. Stand facing the machine, hold the cable head with one hand, plant your foot at the root of the machine to and lean back while holding the machine with the other hand. Keep you chest up and back straight. Bring your arm back as shown in the demonstration video rotating at the shoulder joint and aim for a strong contraction in the triceps. Aim for 10-15 repetitions per set, maintaining core engagement and avoiding any swinging motion, then switch arms and complete 3-4 sets as part of your workout routine. EVERY REP COUNTS
Tricep Pressdown
To perform tricep pushdowns, stand facing a cable machine with a straight or EZ bar attachment at the high pulley. Grip the bar with both hands, palms facing down, and take a step back to create tension in the cable. Start with your elbows bent at about 90 degrees, keeping them close to your sides. Brace your core and maintain a straight posture. Push the bar down until your arms are fully extended, squeezing your triceps at the bottom of the movement. Pause briefly before slowly returning to the starting position, ensuring that your elbows remain stationary throughout the exercise. Aim for 3 sets of 10-15 repetitions, focusing on controlled movements to effectively target your triceps while minimizing the risk of injury. EVERY REP COUNTS
Smith Macine JM Press
To perform the Smith machine JM press, start by setting the Smith machine bar at about shoulder height. Sit on a bench with your back supported and position yourself under the bar, grasping it with a close grip, about shoulder-width apart. Lower the bar slowly to your chest while keeping your elbows tucked in at about a 45-degree angle to your body. Once the bar reaches your chest, press it back up, fully extending your arms, while maintaining control of the movement. Focus on engaging your triceps throughout the exercise and avoid flaring your elbows out. Aim for 8-12 repetitions per set, completing 3-4 sets in your routine, while being cautious to avoid excessive weight that could compromise form and safety. EVERY REP COUNTS
