Everyone want to build big arms, but the idea of building biceps comes first in their brain, leaving triceps for second thought. It’s important to know that triceps are the most important muscle of upper body. Biceps makes up about 1/3rd of the upper arm whereas triceps about 2/3rd of it, so it’s important to train your triceps. Although there are a lot of workouts that you can do to build triceps, below are some of the essential workouts that you can do with dumbbells.
1. Standing Dumbbell Triceps Extension
It is very good exercise for triceps, and it’s relatively easier to do. This exercise has a lot of variations that you can do. To start, first stand up with dumbbells in both of the hands and place your feet at shoulder’s width. Slowly move the dumbbells up until they come back over your head and adjust the position. Your palms should be facing towards the ceiling as you hold the dumbbells. Now begin to lift the weight up until the arms get extended and contract your triceps. Then slowly come back down to perform more reps.
2. Tate Press
Another good triceps exercise with dumbbells. To start the exercise, first lie down on the bench and pick up dumbbells in each hand. Move the dumbbells up in the air at shoulders width but your arms should be little wider than shoulders. Now slowly bring the dumbbells down in a semi-circular motion, until they touch your upper chest. Then lift the weights up to starting position, without moving your upper arm.
3. Dumbbell Skull Crushers
It’s a simple exercise that you can do for your triceps. But throughout this exercise you got to maintain two things, first moving your lower arms and stabilizing your upper arms as you hold the weight. To begin with, first lie down on the flat bench and place your legs on each side of the bench. Keep your back straight and pick up dumbbells in each hand with palms facing each other. Then hold them in the air as your arms are parallel to each other. Slowly bring the weight down by bending your elbows until they come over ninety degrees and then lift them up back in the air.
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