Having well-defined triceps is one of the most important steps to having a perfectly-sculpted, titanic body. But in order to achieve that goal, you first must have a strong set of this muscle group. Luckily, there are tones of workouts that are perfect for this. But which ones are the best ones, and why?
You have two variations of this exercise: the bench dip and the traditional dip. The bench dip is much easier and thus great for people who don’t have a lot of experience in building muscle, while also being amazing at building up endurance. It’s best to perform the bench dip at the end of a workout session.
Traditional dips allow the body to handle more weight than the bench dip does, which makes it a great way for building overall muscle mass. When you perform either variation, make sure to lower slowly all the way down until your triceps are parallel with the floor.
The Closed-Grip Bench Press
When performing this exercise, make sure that your hands are spaced close together at the middle of the bar, about 1 foot apart.
Tuck in your elbows close to your torso and don’t stick out to the sides.
Lower the weigh down slowly, until your triceps are parallel to the floor. Don’t forget to hold that position for 1 whole second and accelerate when pushing the weigh back up.
The Overhead Lateral Triceps Extension
The lateral head of the triceps is essential for building a dense, well-shaped muscle, and this exercise is the perfect choice for working on it. Start by raising one arm overhead vertically, and slowly bend it at the elbow to lower the dumbbell sideways behind your head. You upper arm should be completely locked place in order to perform this exercise properly.
The lowering should take about 2 seconds, and don’t forget to hold the position for 1 second while the dumbbell is down behind your head. When your arm is stretched above you, squeeze your triceps really hard to achieve that perfcet definition.