Tricep workout routines are a great way to build overall strength in your upper arms. With a variety of body weight workouts that target the tricep muscle, a gym isn’t even necessary to sculpt and shape your upper arms. When women’s hormones are unbalanced and estrogen levels are too high, one area that can quickly store fat is the back of the arms. While men can also suffer from fat build-up on the back of their arms, it’s not as common of a problem area. A tip for guys who want bigger arms, start training your triceps harder! It’s the largest muscle in your arm and can also be the most neglected at the gym.
Tricep Quick Facts
- The tricep is made up of 3 distinct parts, the Lateral, the Medial and the Long.
- Your triceps are responsible for helping to extend your elbow joint which straightens out your arm.
- The tricep is the largest muscle in your arm. (guys, if you want bigger arms, focus on your triceps)
- Triceps do the majority of the work when we are using a pushing motion.
- Triceps are the “antagonist” of the bicep muscle, meaning that they do the opposite function. (triceps push and biceps pull)
- Strong triceps aid in many sports such as tennis and swimming, to name a few.
Here are some examples of tricep exercises that you can incorporate into your daily fitness routine. Keep in mind that it is important to always stretch your arms post-workout to release any lactic acid build up, which causes muscle soreness in the days following your workout.
- Tricep Bench Dips
- Tricep Kick-Backs w/ Free Weights
- Tricep Push-Up – keep your elbows next to your ribs
- Tricep Rope Pull
- Tricep Over-Head Press w/ Dumbell
Common Tricep Training Errors
While training your tricep muscles, it’s important to be aware of the common mistakes that can be made during a workout. Avoiding these errors will help keep your body healthy and injury free.
- When the tricep muscle gets fatigued at the end of a workout, your body is likely to pull your shoulders forward to help assist the tricep. This can lead to rounded shoulders, poor posture and pain in your neck and back. Remember to keep your shoulders back and chest open during all of your tricep exercise routines. If you feel your shoulders pulling forward, reduce your weight or reps and regain control of your posture.
- Use strength, not momentum! Avoid swinging your arms when completing your tricep workout routines. All exercised should be done with a slow 1-2-3-4 count. Definition is not formed by momentum, but rather by time under tension. Long story short, slow it down!