While your biceps and your triceps are both located in your arms, not all arm exercises work perfectly on both the biceps and the triceps. In fact, most of the routines are geared to target a particular muscle group.
Among those that perfectly work on your triceps are the close grip bench press, the dumbbell kick backs and the overhead triceps extensions. The close grip bench press is a mid range exercise, the dumbbell is a peak contraction exercise, while the overhead triceps extension is a full stretch exercise. Here are the 3 exercises to give your triceps a blast.
1. The Close Grip Bench Press - To start this routine, just sit on the bench press with bar that has a torso-wide grip. Do not hold the bar with hand spacing too close so as not to strain your wrist and to increase your load capacity. Then make progressive heavy warm up sets and make three sets of ten repetitions for every set. After every set, rest your arms for at least two minutes before you start with another set.
2. The Dumbbell Kick backs - To execute the routine, brace yourself against the exercise bench and then grab a dumbbell on your one hand and place your other hand for support on the bench. Your upper arm should be placed on the side of your torso and just moving your forearm to lift the dumbbell in arc motion until you attain the straight position of your arm and then hold it there for a second just to feel the contraction of the triceps. Then in a slow motion, return the arm to the start position and repeat the process in three sets of ten repetitions for every arm with one minute rest every after set.
3. The Overhead Tricep Extension – In this routine, you have to use full range motion in order to lift the weights back making again progressive heavy warm up of two to three sets and routine sets of three in ten repetitions with 2 minutes interval in every set.
With these routines, you are sure to give your arms particularly your triceps a blast and at the same time allow greater range of motion in your arms.
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