Target the long, medial and lateral triceps heads with these movements. Programming your workout routine is certainly no easy task, but it doesn't have to be difficult either.


Bent Over Dumbbell Kickback

Exercise Description Main Target Muscles Triceps Secondary Target Muscles None Force Type Push Workout Type Strength Training Gym Gear Dumbbell Fitness Level Beginner Compound/Isolated Isolated Targeted Muscles: Triceps Bent Over Dumbbell Kickback Overview The bent-over dumbbell tricep kickback is a traditional triceps workout that has been used for decades is Dumbbell tricep kickbacks with the arms bent over should be done slowly and deliberately. The purpose of this exercise is to develop a muscular triceps contraction and a mental-muscular link. In splits based on hypertrophy, the bent-over dumbbell tricep kickback is frequently used, and it also makes an excellent tricep finisher at the end of your workout. How to Do It? Choose the weight you want from the rack, then stand somewhere open. Swing your hip forward, row the dumbbells into position, and then extend your arms while extending your triceps. Then gradually drop the dumbbells back to the starting position. Repeat for the desired number of repetitions. Tips for Bent Over Dumbbell Kickback The lumbar spine shouldn't be overly curled when moving forward from the hips. Keep your abdominals tight and avoid overextending your lumbar spine. Breathe out while flexing your triceps and extending the dumbbell behind your body. Maintain a relatively neutral head position, concentrate on a location on the floor, and carry out all of the prescribed repetitions.

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Seated Overhead Dumbbell Extension

Exercise Description Target Muscle Group Triceps Secondary Muscles None Exercise Type Strength Equipment Required Dumbbell Experience Level Beginner Compound/Isolated Isolated Force Type Push (Bilateral) Targeted Muscle: Triceps Seated Overhead Dumbbell Extension Overview A two-arm seated overhead dumbbell extension is the version of the dumbbell tricep extension workout that targets the triceps specifically. Exercises that target the long head of the triceps are efficient when done overhead. You'll look to have a bigger tricep overall if your long head is bigger and denser. Triceps isolation exercises like this are beneficial for individuals aiming for looks. They can also benefit people who want to strengthen their pressing muscles in general. How to Do It? Place an adjustable bench at a 90-degree angle and choose the desired weight from the rack. Position yourself by sitting up straight and raising the dumbbell to the top of your shoulder. Inhale deeply, wrap your hands around the weight, and then raise it overhead. Lock your elbows and carefully lower the dumbbell behind your head while maintaining an overlapping grasp. Drive the dumbbell back to the beginning position by extending the elbows and flexing the triceps once your forearms reach parallel or below. Repeat for the desired number of reps. Tips for Seated Overhead Dumbbell Extension Maintain tension in your glutes and abs to keep your ribcage down and avoid overextending your lumbar spine. Tension and the mind-muscle connection can be improved by performing the exercise with a slow eccentric (lowering component). Keep a relatively neutral head position; avoid allowing the neck to thrust forward as this could put too much pressure on the cervical spine.

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French Press

Exercise Description Main Target Muscles Triceps Secondary Target Muscles Biceps, Abs Workout Type Strength Gym Gear Barbell, EZ bar Fitness Level Beginner Compound/Isolated Isolation Power Move Push Target Muscles: Triceps French Press Overview This is a variation of triceps extension which focuses on your triceps in an isolated manner. The tricep is a large muscle located on the back of the upper limb. This exercise is specifically effective in emphasizing the long head of your tricep muscle. If your aim is to build a bigger tricep, this exercise is an optimal option for that. The larger and denser your long head is, the bigger your tricep would appear. It builds strength and shapes your arm to look more appealing. You can perform this exercise while standing, sitting, or lying. A variation of weights can be used to perform this exercise such as dumbbells, EZ bar or barbells. Just make sure to choose the right weight for your body to target the strength imbalances and prevent yourself from injury. How to Do It? Set up for the french press by loading a barbell or EZ-bar with the appropriate amount of weight and placing it on the floor in front of you. Bend only at the knees and grasp the barbell with an overhand grip (palms facing down) with your hands about 8-12 inches apart. Stand up straight with the bar with your feet around shoulder-width apart and a slight bend in your knees. Lift the bar above your head and bend at your elbows slightly to take the tension onto your triceps. Your palms are now facing upward. This is the starting position for the exercise. Keeping your elbows fixed and pointing straight up toward the ceiling, slowly lower the bar down behind your head as far as comfortably possible. Pause, and then slowly raise the bar back to the starting position. Don't lock your elbows out, and then repeat the movement. French Press Tips Technique is really important! Don't let your elbows flare out as you move the barbell, and keep the rep timing slow and controlled. Don't lock your elbows out at the top of the movement and take the tension off of your triceps. Focus on keeping your body as still as possible, moving only your forearms. Keep your head up and your eyes on the front of your body as you move.

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