tricep workouts and why YOU should do them.

Your Triceps

The triceps are made up of three parts - a long head which originates at the scapula, a lateral head which originates at the back of the arm (humerus) and the short head which originates on the humerus a bit lower than the lateral head. The triceps are responsible for extending the elbow.

Why Should You Work Your Triceps?

If you're working your biceps, you shouldn't neglect the other side of your arm. Muscle imbalances can cause pain and injuries. Also, your triceps work hard all day long--anytime you push something, your triceps are working so, the stronger they are, the easier these pushing exercise will be. Your triceps muscles are fairly small, so keep in mind that you will not be able to use as much weight as you can for your chest or your back.

Often Should You Train Your Triceps?

Like all muscles in your body, you can perform tricep exercises up to three non-consecutive days a week. If you're lifting heavy weights, (enough that you can only complete 6-8 repetitions) you'll need at least two days of rest before you perform the exercise again. For this reason, you may only work your triceps once or twice a week. If you're goal is endurance and strength, stick with one to three sets of 12-16 repetitions and at least one day of rest before you perform the exercises again. Keep in mind that you will use your triceps when performing chest and back exercises as well.

What Exercises Should You Do?

Most tricep are called 'pushing' exercises and generally involve extending your elbow as in kickbacks . You can do tricep exercises with any type of resistance--dumbbells, barbell, resistance bands, cables or a machine.

Kickbacks Hold weights in hands and bend over parallel to the floor, abs engaged. Bend elbows and pull them even with back. Straighten arms behind you, squeezing the triceps and slowly lower back down.
Tricep Extension Sit or stand and hold one dumbbell with both hands, elbows bent behind the head to 90 degrees. Straighten the arms, squeezing the triceps.
Tricep Press (a.k.a. Skull Crushers) Lie on a bench and hold a light barbell with hands shoulder-width apart, palms out. Bend elbows to 90 degrees, lowering the weight towards the head. Squeeze the triceps to push back to start. You can also do this with dumbbells keeping the palms facing each other.
Tricep Dips Sit on a bench or ball (harder) with hands right next to hips. Bring hips in front of bench and bend elbows to no lower than 90 degrees. Push back up without locking elbows. You can also do this on the floor with weights as shown.
Close-Grip Bench Press Lie on a bench and hold a barbell with a narrow grip, palms facing out. Lower the weight down towards the ribcage, bringing the elbows below the body. Squeeze the triceps to push the weight back up.
Close-Grip Pushups To target the triceps, perform pushups with the hands close together and next to the chest. You can also do this on the ball or with one arm as shown.