The triceps, located on the back of the upper arm, play a crucial role in arm strength, stability, and overall upper-body performance. Strengthening these muscles not only enhances definition but also improves functional movements like pushing, lifting, and extending the arms. Aryanna Deleon Guerrero, a dedicated fitness trainer based in Beaverton, OR, emphasizes the importance of balanced arm training, ensuring that the triceps are not neglected in workout routines.
Why
Train Your Triceps?
- Improved Arm Definition – Toned triceps contribute to well-defined arms,
creating a strong and sculpted look.
- Enhanced Upper-Body Strength – The triceps assist in pushing movements, benefiting
exercises like push-ups, bench presses, and shoulder presses.
- Better Joint Stability – Strong triceps help protect the elbow joint,
reducing the risk of strain and injury.
- Increased Functional Strength – Everyday activities such as pushing doors, lifting
objects, and reaching overhead become easier with well-developed triceps.
Top
Triceps Exercises
Aryanna Deleon Guerrero recommends
incorporating a variety of exercises to effectively target the triceps. Here
are some of her go-to moves:
- Triceps Dips
– Using parallel bars or a sturdy bench, lower and lift your body to
engage the triceps while keeping control of the movement.
- Overhead Triceps Extension – Holding a dumbbell or resistance band, extend your
arms overhead and slowly lower behind your head before pushing back up.
- Close-Grip Push-Ups
– Placing hands close together beneath the chest shifts the focus onto the
triceps for an effective bodyweight exercise.
- Triceps Kickbacks
– With a dumbbell in each hand, hinge forward slightly and extend the arms
back to activate the triceps.
- Skull Crushers
– Lying on a bench or mat, lower a barbell or dumbbells toward your
forehead before pressing them back up.
Aryanna’s
Pro Tips for Triceps Growth
- Maintain Proper Form
– Avoid using momentum; focus on slow, controlled movements to maximize
muscle engagement.
- Adjust Resistance Accordingly – Challenge yourself with heavier weights over time,
but never compromise form.
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