Dumbbells have become an essential tool for training and for all those who want to get in shape. They are a perfect gadget to help develop muscle and, when it comes to get bigger triceps, dumbbell exercises are the most appropriate. We recommend that you start training right now and, if you don't yet have dumbbells in your training luggage, that you purchase some as soon as possible. Your triceps will thank you.
With dumbbells you can exercise large muscle groups and show off your great body this season or, better yet, all year round. And you will notice the difference between training these muscles and not doing so, because developed triceps will give you a more voluminous appearance and you will look stronger.
Knowing your triceps: what they are and why to train them
If you are an avid lover of sports and fitness, you will know very well what triceps are and why we insist so much that you get to work to strengthen them. But if you are just starting out in this sports routine and are learning the basics of fitness, you may be a little lost about how anatomy and muscles work.
You should know that there are different muscle groups in the body. The triceps are really a single muscle, but what does it have? three heads and hence its name. These heads or parts are classified as the long head, medial head, and lateral head triceps. It is an important muscle because its proper functioning depends on whether we can move the elbow well, extend it and, ultimately, move the arm well. Now, even if it is a single muscle, each of these three parts or heads must be worked carefully.
Functionality is one of the main reasons why we advise you work the triceps, because over the years and with bad posture or repetitive movements, our muscles become worn and damaged. Some strong triceps They will allow us to continue preserving the mobility of our arms and autonomy. If the muscles are strong, we will avoid suffering injuries and degenerative diseases in them. In addition, our joints will also benefit from having correct movement and robust muscles.
These are the best dumbbell exercises to get bigger triceps
It is not about taking the dumbbells and doing triceps exercises with crazy movements, but there are a series of exercises or movements that are especially effective, because they work the muscles in the area very well. Take note of these routines that we can consider as the best dumbbell exercises to develop triceps.
Overhead Dumbbell Triceps Extensions
If you do overhead dumbbell triceps extensions You will be working the long head of the muscle and, as this is the largest part of it, you will strengthen it a lot. To do it you just have to:
- Sit on a bench (if possible it has a backrest), and hold the dumbbell with both hands above your head.
- Do it so that your elbows are placed near your ears while you lower the dumbbell behind your head and, in turn, bend your elbows.
- When you have completely lowered yourself, extend your elbows and return to the starting position.
It is important that, while you exercise, you keep your back straight, so that the routine is effective and so as not to damage your back.
Triceps Kickbacks with Dumbbells
With this exercise we seek to work the lateral head of the triceps. The way to do it is:
- Have a bench nearby to rest your knee and one of your hands on.
- With the other hand hold the dumbbell.
- Flex the elbow while the upper arm remains parallel to the floor.
- With your arm extended, extend your elbow back and return to the starting position.
Dumbbell Triceps Press on Flat Bench
The Flat Bench Dumbbell Triceps Press exercise allows you to work the entire triceps muscle. That's why we're so interested. Do these steps:
- Lying on a flat bench, hold a dumbbell in each hand while your arms are extended across your chest.
- With your elbows close to your body, bend the dumbbells down to your sides, toward your chest.
- Extend your arms again and do another session.
Incline Dumbbell Triceps Extensions
This movement helps work the long head of the triceps. The steps to follow are these:
- Grab a dumbbell in each hand and lie down on an incline bench.
- Keep your arms extended and your elbows slightly bent at all times as you lower the dumbbells toward the front.
- To return to the starting position, extend your arms.
Try not to overuse the weight so as not to overload your muscles and hurt yourself.
Dumbbell French Press
This time you will be working the long and middle heads of the triceps. The way to do it is not too complicated:
- Lie on a flat bench while holding a dumbbell in each hand.
- Extend your arms upward and then lower the dumbbells towards your forehead while bending your elbows.
- Again, extend your arms.
Don't go fast with this movement because you could injure your elbows if you do it rough.
Do you want to get more benefit from your triceps dumbbell exercise routine?
If you want to increase your chances of strengthening your triceps thanks to these exercises, there are some methods that can help you:
- Do series of about 10-20 sessions per week. If you divide them into 2 or 3 sessions, you will allow your muscles to recover optimally from the effort.
- Increase the load as you strengthen your muscles. You will not be able to carry the same grams at the beginning as when you have already been training for months. Increase gradually so that the muscle continues to develop.
- Alternate exercises so you don't get bored or tired while training.
- Take care of your diet and rest between sessions so as not to push yourself beyond what is necessary and healthy.
This is how you can get bigger triceps with dumbbell exercises effectively and in a short period of time.