Impressive arm development and strength of the upper body have their foundation in strong triceps. Although a lot of fitness enthusiasts pay much attention to bicep curls, your triceps constitute about two-thirds of your arm mass. To build these muscles effectively, one should choose the exercises wisely and perform them regularly.
In this ultimate guide, we will discuss the best dumbbell tricep workouts, how to program them, and the best recovery methods. No matter if you are starting or you’re experienced, these techniques will help you build strong, defined triceps.
The 5 Best Dumbbell Tricep Workouts to Get Bigger and Stronger
These five exercises are the basis of efficient dumbbell training for the triceps. The triceps are targeted from different angles with various movements. This helps to develop them fully.
Overhead Tricep Extension Dumbbell
One of the best exercises to work the long head is the overhead tricep extension. This exercise puts the triceps in a stretched position, which maximizes the activation and growth of the muscle.
Sit on a bench with support to the back and have one dumbbell in each hand. Grip the dumbbell by wrapping your hands around the top plate. Form a diamond shape with your thumbs and index fingers. Push the weight over your head and slowly lower it behind your head by bending the elbows. Maintain a stationary position with your upper arms during the movement and concentrate on moving at the elbow joint only.
Lying triceps extensions, Dumbbell Skull Crushers
Skull crushers are great at isolating all three heads of the triceps and can be used to do progressive overload. The exercise got its daunting name because of the movement of moving weights down to the forehead, but with proper form, you are absolutely safe.
Place yourself on a bench with two dumbbells directly over your chest with your arms straight. Maintain your arms at a right angle to the floor during the exercise. Gradually drop the weights with a flexion at the elbow, the dumbbells to your temples or slightly behind your head. Upper arms must be still, and forearms must only move.
Dumbbell Tricep Kickbacks
Kickbacks are special exercises in terms of triceps growth, especially for the lateral head. This is a drill that needs lighter weights but gives unbelievable muscle activation when done correctly.
Stand in a bent-over row position using one hand to hold a dumbbell. Make sure that the upper arm of the working arm is kept parallel to the floor and near your waist. With this position, straighten the elbow joint and extend your forearm behind you. The upper arm is to be kept absolutely still during the movement.
Close-Grip Dumbbell Press
The close-grip dumbbell press is great for pressing exercises. It also targets the triceps well. This activity can be performed with a heavier load, but still has great triceps stimulation.
Be seated on a bench with two dumbbells placed above the chest. Make sure that the dumbbells are touching or almost touching during the movement. Bend your shoulders and elbows down by lowering the weights to your chest, maintaining the dumbbells close together. Push the weights back up, emphasizing pushing through your palms and not your fingertips.
Dumbbell Tate Press
The Tate press is a more advanced tricep movement that offers a different stimulus to muscle growth. This is a hybrid exercise, which incorporates parts of both skull crushers and flyes and produces a unique training effect.
Start in the same position as skull crushers, but you will lie on a bench with dumbbells over your chest. Instead of lowering the weights to your head, please bring them to your chest. Bend your arms at the elbows, keeping the dumbbells parallel to your body. The movement is similar to a reverse fly and a tricep extension.
The Most Common Mistakes That Restrict Tricep Growth
Excessive Weight with Poor Form
The biggest error in training triceps is loading up too much weight, to the neglect of form. The elbow is a small joint that is easily damaged through overloading in the wrong manner. Heavy weights often lead to a shorter range of motion, reduced momentum use, and altered compensation patterns. This decrease can lower triceps activation.
Heavy loads must never be allowed to interfere with proper form. Concentrate on managing the fatigue over the full range of motion, especially in the eccentric (lowering) phase. This is the best way to activate and grow muscles and reduce the risk of injury. Triceps respond better to moderate weights with good form than to heavy weights with poor technique.
Failure to use the Full Range of Motion
Most lifters do not use the full range of motion during tricep exercises, and thus growth potential is greatly reduced. This usually happens when one lifts excess weight or does repetitions too quickly. The triceps are maximally activated when they are allowed to perform their full range of motion, i.e., from full stretch to full contraction.
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