Best Dumbbell Triceps Workout –

Why Triceps Exercises are Important?

With so much attention given to the biceps, most lifters never adequately train their triceps. Mostly, they’ll throw a few cable press downs at the end of their workout, and they’re done. The problem with this approach is that the triceps make up approximately 2/3 of your upper arm mats, so if you want to build truly impressive arms, you must give triceps the attention they require. But to train the triceps optimally, we must understand a few things.

First, to pack more mass into your triceps and balance out your upper arms, you’ll have to prioritize them. Second, you must do enough for yourself; for many lifters, biceps are a priority, and the triceps become an afterthought because the triceps are a much larger muscle group, it makes sense to train them just as much, if not more than the biceps. Lastly, focus on form, and perform every single set in Rep with textbook form and function. Take your time, slow down each movement and concentrate on the stretch and squeeze.

The next point is understanding the anatomy and bio-mechanics of the triceps. The triceps are comprised of three heads on the upper arm’s posterior and lateral aspects. The triceps are split into a long medial and lateral head. The long head, which is located toward the back of your arm, is the largest of the through; the lateral head, as the name suggests, sits on the lateral aspect of the arm and is most visible from the side and the medial head which is mostly covered by the two other heads.

When all three heads are well-developed, they merge together to give that coveted horseshoe appearance. The primary function of the triceps is elbow extension or straightening out of the arm; anytime we extend the forearm at the elbow joint, all three triceps heads are active also; the long head of the triceps helps to extend the shoulder joint or bring the arm behind the body due to its origin on the scapula.

Now, The main question is should you train your triceps with low reps or higher reps?

One study published in the applied Physiology nutrition and metabolism journal looked at how changing loads from 70% to 80% down to 30% would affect muscle hypertrophy. The findings concluded that load wasn’t a close indicator of success. Instead, it was intensity as it relates to fatigue; what this means is that no matter how much weight you use to an extent, the key is to take your sets to muscular failure to induce as much fatigue as you can, muscular failure as you know can be reached with either heavier or lighter loads, that said there is a case for staying in the higher Rep range when training your triceps.

First, with all the heavy pushing and pressing, you’re already stimulating the triceps with heavy loads, second direct triceps training with heavy loads is not practical to think about loading up the triceps shoved down the machine and pushing for a heavy triple. That’s an injury waiting to happen.
Lastly, higher reps produce more lactic acid and, therefore, a more intense burn on the muscle, which makes it much easier to achieve a mind-muscle connection.

One of the best ways to accomplish all of these things is to utilize dumbbells, whether it’s your preference or your forced due to a lack of equipment training with dumbbells is a great way to accomplish all of these things not only do they provide both convenience and versatility, but they don’t lock you into a structured path of motion will require an expensive cable machine for those of us who train from home.

With all of that out of the way, here are the only three dumbbell triceps exercises you need for Max:

• Triceps Kickbacks

One study by barons and buskins looked at some of the best movements for the long head of the triceps. Surprisingly the dumbbell kickback was the single most effective exercise in terms of EMG activation. It makes perfect sense when you look at how they perform this exercise. First, they use a 60-degree angle on an adjustable bench rather than a traditional triceps kickback. Since the long head is activated when the arm is behind the torso, the conventional dumbbell kickback won’t be as effective. When you’re at an incline, it’s far easier to squeeze your shoulder blades together and place your elbows behind the torso. Keep in mind that this movement is only effective if you keep your upper arms parallel to the floor. Fail to do so, and you could reduce muscle activation by as much as 20%. That’s why I recommend that you start with a lightweight and focus on proper form and a good mind-muscle connection.

• Lying Triceps Extensions

Research shows that the lying triceps extension is one of the most effective lateral head activators. Since the long head, it’s activated most when performing an overhead movement; the lying triceps extension is also an effective way to stimulate the long head making this a great overall triceps builder. For lying extensions, grasp a pair of dumbbells and lie back on a flat bench. Start with the dumbbells directly over your chest with your palms facing each other before you begin the motion; angle your upper arm slightly over your head. Your upper arm should be slightly curved back and should remain in this position throughout the exercise. Begin by bending at your elbows and lowering the weight slightly above your head. This will guarantee that your triceps remains under constant tension, as opposed to coming all the way up over your chest and resting between each rack.

• Overhead Triceps Extension

Research published in the journal of sports medicine in physical fitness compared EMG activity of the long head of the triceps with a lying dumbbell triceps extension versus an overhead triceps extension. The only noticeable differences were that the overhead dumbbell extension was more effective at the bottom of the range when the triceps stretched, while the lying dumbbell triceps extensions were more effective at the top of the range the researchers concluded that these exercises are similar options in either could work well with they didn’t discuss however was load ability.
In other words, it’s gonna be much easier and safer to utilize heavier loads, say in the five to eight Rep range, with the overhead triceps extension. With that said, if you’re not performing heavy pushing and pressing movements or just wanna train your triceps directly with a heavier load, we recommend making the overhead triceps extension the focal point of your triceps training when you’re tied to using only dumbbells.

So there you have it, the only three dumbbell triceps workout you need for mass, it’s the best triceps workout for everyone. Whether you trade from home and only have access to dumbbells or wanna change things up a bit, include these principles and exercises into your triceps training and watch your arms grow.

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