That will keep the focus on the triceps, similar to the way a close-grip bench press does. Let’s take a closer look at the dumbbell exercises that work best for strengthening and toning your forearms, biceps, triceps, and shoulders. 4) Floor press-to-extension 30sec on, 30sec off, 5 sets. The typical push-up position places an excessive force on your wrists, which are fragile joints. Great Jeremy Press them up (A), then lower them to rest by your ears (B). You may be able to find more information about this and similar content at piano.io, Our Loaded Carry Home Workout Builds Real Strength, This Dumbbell Workout Will Give You An Insane Pump, Build Visibly Huge Quads With Our Dumbbell Leg Day, Build A Huge Back and Shoulders in Lockdown, Catch a Full-Body Pump With Our Home Workout Plan, Lockdown-Proof Home Workout For An Upper-Body Pump, Rich Froning's Workout That You Can Do At Home, Build Strong, Powerful Legs With Our Home Workout, Dumbbell Chest Workout To Get Pumped In Lockdown, Crush Calories With This Leg-Day Dumbbell Workout. The long head is what people tend to see when looking at a person’s arm. Repeat on your left. Hence, your progress on bench—as well as the growth of your pecs—can only go as far as your triceps will allow. The close grip dumbbell press works the all three tricep heads. Through picking the right dumbbell tricep exercises, using proper form, and integrating them appropriately into your workout routine, you can use them to build muscle just as effectively as you would with any other exercise. You will earn new strength in record time, basically. In this workout, I’ll be showing four of the best dumbbell tricep exercises which will help you build more mass in your triceps. Putting greater emphasis on training your triceps is the best way to increase your overall upper arm mass. This exercise was chosen for several reasons: By starting the workout with an exercise that can be loaded with heavy weight this will improve tricep growth. We earn a commission for products purchased through some links in this article. How to get started. The triceps exist in order to extend the elbow. The pecs might be the prime movers in most pressing exercises, but the triceps are crucial synergists, or secondary movers. You should be in total control of the dumbbells and make sure that your upper arms are still and the dumbbells do not rest on your chest. Slowly open your arms out wide to each side of you (about 45 degrees). This means that sticking with a flat bench is ideal to ensure a greater full range of motion. The results of the study concluded that diamond push-ups elicited the greatest triceps activation compared to other grip widths. This Chest-and-Tricep Workout Promises Huge Gains, The ultimate bigger-chest dumbbell workout. Push-ups are great for the triceps as well as the chest and shoulders. Because we’re are using heavier weight, it makes sense to begin the workout with this exercise when we’re most energized. This intense exercise puts your triceps on the limelight. To get this PDF you can simply click below to download it: I hope you enjoyed this article and found it useful! A close grip press allows the elbows to remain tucked close to the body, as shown in the photo above. Although your exercise selection does become more limited, this does not mean that your gains will suffer as a result. Your email address will not be published. As you can see in the EMG graph, incline dumbbell kickbacks activate the long head to a significantly higher degree than the other two triceps heads. ), How To Get A Six Pack (3 Abs Training Fixes You Need To Make), How To Build Muscle For $8/Day (Healthy Meal Prep On A Budget). For effective home workouts, uplifting stories, easy recipes and advice you can trust, buy six issues of Men's Health UK for just £6 today, Sign Up to Fuel, Our New Food Delivery Service, Take a Look Inside Our New December Issue, Shop The Best Fitness Deals for Black Friday 2020, How to Smash Your First Ever Home Workout, Sign Up to The Men's Health Newsletter Today, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Furthermore, based on an EMG analysis done on the barbell bench press, moving the hands closer together shifts more of the tension to the triceps as a result (study). Five sets of slow, controlled reps will see you finish your circuit with a pump like no other. While you perform this exercise, I would recommend aiming for higher reps and aim closer to failure. It’s better to come close to muscle failure, and completely fatigue your muscles occasionally. This workout comprises two chest-based moves, two triceps-focused moves, straight sets of cable cross-overs to hit the middle part of your chest and, to finish, some intensive cardio. This movement primarily emphasizes the lateral and medial heads, as well as the chest to some degree. Type II muscle fibers respond best to heavier loads (study, study, study). The long head is often neglected, which it shouldn’t be, considering it makes up most of the mass of the triceps. Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. A 1994 EMG analysis by Barnett and colleagues found that a flat bench angle produced significantly higher triceps activation than an incline, decline, or vertical angle during pressing movements (study). Add strength and size with this classic chest-day set . Over the winter he put on 20 pounds of muscle, increased his strength and he now has the bug to train hard, train right and eat right. You are my go to guy when I want to make a point about the exercises and frequency that we train and what he should be eating and when. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. 3. With a tight core, row the weight on your right up to your abs, hold for a second (B), then return to the floor. I use your exercises and information to train my son for flat water sprint kayaking. Try to push your head forward during the reps to avoid leaning back. All variations of the push-up will activate the triceps to some degree. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. Press back up, then return the weights to your chest. A 1994 EMG analysis by Barnett and colleagues, I hope you enjoyed this article and found it useful! A traditional wide grip press activates more of the chest taking tension off the triceps. Incline dumbbell extensions are the exercise of choice here as they place the shoulders in a flexed position. Press them up (A), then lower them to rest by your ears (B). Working your back at home can be tricky but, with this move, the desirable V-shape will be within reach. 1) Neutral Grip Close Grip DB Press. 1) Kneeling stand-up 30sec on, 30sec off, 5 sets. 2. The close grip dumbbell press works the all three tricep heads. Try keeping the dumbbells together while in motion. 3) Dumbbell Z-Press 30sec on, 30sec off, 5 sets. Lie on your back with your knees bent and your feet flat on the floor, holding a pair of dumbbells directly over your chest with your palms facing each other.