Triceps are important muscles to work on to get well-defined arms. Using dumbbells allows you to effectively target these muscles. Here are some essential exercises to develop your triceps:
Overhead Triceps Extension
This classic exercise fully engages all three heads of the triceps. Standing or sitting, hold a dumbbell in both hands above your head, elbows bent. Then straighten your arms while pushing the dumbbell upwards. Control the descent and repeat the movement. For more stability, you can use an incline bench.
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The triceps kick-back
Lean forward with one knee and one hand resting on a bench. Hold a dumbbell in the other hand, elbow bent at 90°. Extend your arm backwards, keeping your upper arm still. This movement isolates the triceps perfectly. Be sure to control the movement and not use momentum.
Dips between two benches
Place your hands on a bench behind you, legs straight out in front. Bend your elbows to lower your glutes toward the floor, then push back up with your arms. This bodyweight exercise is great for building triceps. To increase the difficulty, you can add a weight on your thighs.
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Recommended Equipment for Your Triceps Exercises
To perform your triceps exercises effectively, it is important to have the right equipment. Here are some essential accessories:
Dumbbells of different weights
Having a range of dumbbells will allow you to progress and adapt the load according to the exercises. Start with light weights to master the technique, then gradually increase. Hexagonal dumbbells offer more stability for certain movements.
An adjustable bench
A multi-position bench will allow you to vary the working angles and perform a greater variety of exercises targeting the triceps. Opt for a solid and stable model.
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Resistance bands
Resistance bands are a great complement to dumbbells for working the triceps. They allow you to vary the angles and resistance throughout the movement. Choose different resistance levels to progress.
Tips to optimize your triceps sessions
To achieve the best possible results, follow these recommendations:
- Warm up well before each session to prevent injuries
- Focus on quality of execution rather than load
- Vary the exercises regularly to stimulate the muscle
- Allow sufficient rest time between sets
- Hydrate yourself well during exercise
- Stretch after your session to promote recovery
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4 Week Triceps Workout Program
Here is a sample 4-week program to develop your triceps:
Week 1-2: Getting Started
- Overhead Triceps Extension: 3 x 12 reps
- Triceps Kickback: 3 x 10 reps per arm
- Dips between two benches: 3 x 8-10 repetitions
Week 3-4: Increase intensity
- Overhead Triceps Extension: 4 x 10 reps (increase load)
- Triceps Kickback: 3 x 12 reps per arm
- Dips between two benches: 3 x 12 reps (add weight if possible)
- High Pulley Triceps Extensions: 3 x 15 reps
Remember to rest at least one day between each triceps session to allow for good muscle recovery.
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Common Mistakes to Avoid
To progress efficiently and safely, avoid these common mistakes:
- Using too heavy a load to the detriment of technique
- Neglecting warm-up and stretching
- Hold your breath during exercise
- Working the triceps too frequently without allowing recovery time
- Not varying the exercises enough
By following these tips and staying consistent in your practice, you will quickly see results on your triceps. Do not hesitate to adapt the program according to your level and your personal goals.
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