Tricep Workouts With Dumbbells

In this article, I want to give those people and those who practice in a gym, some effective dumbbell exercises that will enable you to train your triceps completely without having to use expensive machines or cable stations.

So what do you need to have a good training for your triceps? Well, all you need is a set - adjustable - dumbbells and a bench. Train your home, then adjustable dumbbells - choosing your weight - are the best option, as you can change the weight quickly when needed. In a gym you have a whole range of dumbbells of different weights at your disposal.

Make sure your sofa is sturdy so you can lay it down with heavy weight without fear of the whole thing collapsing (believe me! Look at America's Funniest Home Videos!) .

WHY DUMBBELLS FOR TRICEPS?

Your triceps stretch your arm, which means that you should always stretch your arms to train your triceps. Every triceps exercise is aimed at stretching your arms, whether you're dipping or cable pushdowns, the exercise revolves around stretching your arms against resistance. You can see your triceps exercises as throwing a ball at each repetition.

Since the triceps consist of three separate heads, each moving something different, you need a training system that trains all three heads.

Dumbbells enable you to easily adjust the position of your hands during an exercise. A barbell (long halter) is great for building mass, but it limits your freedom of movement. If you want to use a wider or narrower pathway during a repetition, dumbbells will allow that. Dumbbells are perfect for tackling a particular part of a muscle, simply by emphasizing that part during the movement.

Dumbbells are ideal for triceps workout; They give you the freedom to move your arms as you like. The disadvantage of dumbbell triceps exercises is that the dumbbells are less easy to handle and that the exercises are harder to learn than exercises with a cable or barbell. When one arm is weaker than the other, this is clearly evident in dumbbell exercises. The stronger arm can not help the weak arm, which means you must forget your ego and use lighter weights, especially at the beginning.

THE BEST DUMBBELL EXERCISES FOR THE TRICEPS

So what are the best dumbbell exercises for the triceps? That is of course always a matter of personal taste, but I give you my best choice:

LYING DUMBBELL EXTENSIONS

This exercise seems to be so simple, but it's cheating! This is a killer! In my opinion, they belong in the same category at home as close-grip bench presses and barbell extensions.

The implementation is simple:

• Grab two dumbbells and lay on your back on a bench
• Stretch your arms and point your palms towards each other
• Let your elbows point up and lower your hands slowly to your head
• Stretch your arms slowly back to the starting position

As I indicated, this seems simple, but it is harder than it seems. Especially keeping both hands alike is difficult. When triceps get tired, it becomes increasingly difficult to perform the exercise perfectly.

SEATED DUMBBELL EXTENSIONS

This triceps exercise can be done with two dumbbells, just like the previous exercise, but I prefer one heavy dumbbell. This allows you to use more weight, bringing more mass to your triceps. Bodybuilders with well-developed lateral heads (the muscle heads at the side of the arm) often indicate that this exercise has helped them a lot.

To prevent lower back problems, it is advisable to use a low back seat with seated dumbbell extensions. A high backrest reduces the motility of this exercise quite a bit. Most of the benches do not have a low backrest, so you will have to experiment. In a gym you can use a preacher bench (biceps bench) by putting your back against the armrest.

• Sit down and make sure you sit firmly
• Now bring the dumbbell up - when using an adjustable dumbbell make sure that the clasp is tight - hold it with both hands on one side of the dumbbell (tighten the weight on one side)
• Make sure your arms point straight upwards
• Now lower the dumbbell behind your head while keeping your elbows pointing upwards
• Stretch your arms back to the starting position

Make sure your elbows do not move too much, and make sure that the weight does not hit the back of your skull!

The next exercise is a variation on the Seated Dumbbell Extension:

ONE-ARM SEATED DUMBBELL EXTENSIONS

This is also a perfect triceps exercise. You see this done a lot in the gym, but usually done poorly and with too much weight. A perfect performance is important in this exercise. You must find the right course of action. Do not worry about the weight you use, just make sure the movement is perfect.

The hardest of this triceps exercise is to straighten your elbow so that it does not swing all the sides. If you're not yet strong and flexible enough in your triceps, there's a simple solution to this problem: use your other hand to keep your upper arm pressed against the side of your head!

The last exercise is often seen as a 'girls' exercise, but just like that other 'fitness' exercise, lunges, this is not as easy as you would think:

DOUBLE TRICEPS KICKBACKS

I know, you do not want others to see you doing this exercise ... well, try it out! It's a great isolation exercise for your triceps, and it gives you separation and mass in your triceps.

You see that this exercise is done with one arm at the same time, with a leg resting on a bench. That's a very good exercise, but I'd like to introduce the triceps terminator: double-arm triceps kickbacks!

• Take two light dumbbells in your hands and hold it next to your body with your palms pointing your legs
• Bend forward until your upper body is almost equal to the ground
• Bring your elbows upwards so that you walk parallel to the floor and point straight backwards
• Now stretch both arms while your elbows did not move
• Let the weights come back to the starting position

This exercise is very nice as the last exercise in your triceps training. If you want to increase the intensity, use sevens to burn a hole in your triceps!

Have fun and let us know if you are making progress in your triceps with these exercises!