Triceps are an important muscle group.  They stabilize your arms and shoulders.  Triceps play a crucial role not only in the aesthetics of your arms but also in enhancing overall upper body strength.  Incorporating targeted triceps exercises into your routine can build strong triceps.

The main function of the triceps is to extend the forearm at the elbow joint to straighten the elbow. This extension of the elbow is necessary for everyday movements such as reaching, getting dressed, standing up by pushing off from the armrests of a chair.   These functional movements become even more important as one ages.  Triceps make up two-thirds of an arm and neglecting this muscle will have an impact on both upper body strength, and the ability to use its functionality.

Effective Triceps Exercises

Close-Grip Bench Press-This compound movement places emphasis on the triceps by reducing the involvement of the chest.  Keep your hands closer than shoulder-width apart for optimal triceps activation.

Tricep Dips-An excellent exercise utilizing bodyweight. From the edge of a bench, keep the body upright and dip down below the bench.

Overhead Tricep Extension-using dumbbells or a barbell, this exercise isolates the triceps. Keep elbows close to your head and extend arms fully for maximum effectiveness.

Triceps Kickbacks-using dumbbells, hinge at the hips and extend arms behind you.  This movement contributes to well-defined triceps.

Training Tips

Progressive Overload-gradually increase the weight to challenge your muscles and promote growth.

Proper Form-maintain good form to ensure the triceps are being targeted and minimize the risk of injury.

Variety-incorporate different exercises and rep ranges to keep workouts diverse and effective.

Ways to build strong triceps not only enhances the aesthetics of your arms but also boosts your overall upper body strength.  By incorporating a variety of targeted exercises and following key training tips, you can sculpt triceps to build strength and improve functional fitness needed through the years.