If you want to build strong and defined arms, you can't neglect your triceps. The triceps are the muscles on the back of your upper arm that help you extend your elbow and push things away from you. They also play a key role in stabilizing your shoulder joint and improving your posture.
But how do you work out your triceps effectively? What are the best exercises to target this muscle group? And what are the benefits of doing so?
In this blog post, I'll share some of the best inside triceps exercises I've learned over the years. These exercises will help sculpt your arms, boost strength, and prevent injuries.Inside triceps exercises involve bringing your elbows close to your body and moving your hands toward your chest. This way, you isolate the inner head of your triceps, which is responsible for most of the muscle mass and definition.
Some examples of inside triceps exercises are:
Close-grip bench press
This is a variation of the classic bench press, where you place your hands closer together on the barbell and lower it to your chest. This exercise works your chest, shoulders, and triceps but puts more emphasis on the latter.
Diamond push-ups
This is a variation of the standard push-up, where you place your hands together under your chest and form a diamond shape with your fingers. This exercise works your chest, shoulders, and core but mainly targets your triceps.
Triceps dips
This exercise uses a bench, chair, or Y-dip attachment to support your body weight with your arms behind you. Lower yourself until your elbows are 90 degrees, then push yourself back up. This exercise works your chest, shoulders, and back but primarily hits your triceps.
Triceps extensions
This exercise uses a dumbbell, barbell, or cable machine with a tricep rope extension to extend your arm behind your head or in front of you. You keep your elbow stationary and move only your forearm. This exercise isolates your triceps and works them through their full range of motion.Inside triceps exercises have many benefits for your health and fitness. Here are some of them:
- They improve your upper body strength and power. Your triceps involve many pushing movements, such as throwing, punching, and lifting. By strengthening them, you can enhance your performance in sports and daily activities.
- They enhance your arms’ aesthetics and symmetry. Your triceps make up about two-thirds of your arm size, so you can add bulk and definition to your arms by working them out. You can also balance out the development of your biceps, which tend to get more attention.
- They prevent elbow injuries and pain. Your triceps help protect and support your elbow joint, which is prone to overuse and inflammation. By strengthening them, you can reduce the risk of conditions such as tennis elbow, golfer's elbow, and bursitis.
- They improve your posture and alignment. Your triceps help keep your shoulders back and down, which prevents them from rounding forward and causing neck and back problems. By strengthening them, you can improve your posture and alignment.
Inside triceps exercises are a great way to work out your triceps and improve your strength, appearance, and health. You can achieve your fitness goals and enjoy the results by following the exercises, benefits, and tips I've shared with you.
