If you’re looking to brush up on your upper body routine, adding some of the best triceps exercises is a good way to do it. Not only will these moves make your same old workout more interesting, but they will also help you get stronger inside and outside the gym.
Your triceps – the muscle along the back of your arm that helps you extend your elbow and straighten your arm – helps you do it all, from lifting yourself off the ground to placing an object on a high shelf, explains Lee Boyce, C.P.T., a Toronto-based force trainer. “The triceps help this last locking force, this force to extend completely over the head,” he says.
The strength of the triceps also plays an important role in your physical condition, whether you want to run faster or lift heavier weights during strength training. Although it may seem strange that a muscle in your arms can help you run faster, it actually plays a vital role in your sprints, as it helps you kick your arms behind your body to propel you faster, he says.
As for strength training, your triceps act like a synergistic muscle, which means it helps your other pressing muscles, like your shoulders and chest, to push movements, says Boyce.
“When it comes to exercises like a bench press, a press above the head, a push-up or a plunge, these exercises will rely on the triceps for a lot of finishing force”, says- he. “The strength of the triceps can certainly help with the stability and strength of these movements, and then increase the overall output power or the power potential you may have.”
The best triceps exercises, however, are not necessarily the ones that focus only on your triceps. In fact, if you are a beginner or just looking to develop your general strength, the best way to work your triceps will likely be through combination isolation exercises – single joint exercises that really slim your triceps by particular –and compound movements, or multi-joint exercises that recruit multiple muscle groups (like your shoulders and chest muscles), says Boyce.
“Involving the triceps in compound exercises can help overall strength and force generation, which can help someone generally become stronger or more skilled and more technically efficient in all of these types of movements,” says Boyce. . The addition of some isolation exercises – for example, any variation of triceps extensions or tricep bounces – is also important, as they can help highlight weaknesses in your triceps that can interfere with your larger tricks. and work to correct these delay points
Ready to refresh your upper body routine? Check out the triceps exercises below and add some to your next workout.
The demonstrations below are Cookie janee (GIF 1), background investigator and security force specialist in the Air Force Reserve; Rachel Denis (GIF 2, 7, 9 and 10), a powerlifter who competes with USA Powerlifting and holds several New York State powerlifting records; Amanda wheeler (GIFS 3, 4 and 6), certified strength and conditioning specialist and co-founder of Formation Strength, an online training group for women serving the community and LGBTQ allies; Crystal williams (GIF 5), a group fitness instructor and trainer who teaches in residential and commercial gymnasiums in New York; and Davi Cohen (GIF 8), powerlifter, farmer, educator, dancer, singer, trainer and youth mentor based in Brooklyn, New York.