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To achieve impressive arms, incorporating specific triceps exercises into your training is essential. The triceps make up a significant portion of your upper arm and are crucial for various everyday movements, particularly elbow extension. This means that every time you straighten your arm, your triceps are engaged, making them vital for pushing and pressing activities.
However, not all triceps exercises are equally effective. Fitness experts Ebenezer Samuel, C.S.C.S. and Dr. Pat Davidson share three highly effective triceps workouts while also highlighting one commonly overrated exercise to avoid. They delve into common misconceptions about arm training and emphasize the importance of joint protection during triceps workouts.
The first recommended exercise is the JM press, which can be performed with a barbell or a Smith machine. This movement keeps constant tension on the triceps and allows for heavier lifting compared to other exercises.
While skull crushers are often favored, they can be tough on the elbows. Davidson points out that the JM press is more joint-friendly, enabling you to effectively stimulate the triceps without straining your elbows.
Another effective and gentle exercise for the elbows is the triceps pushdown. This exercise is easy to set up and can be adjusted based on your comfort level. Samuel suggests using a V-bar attachment for added stability and to maximize weight used during the exercise.
Lastly, an overhead cable exercise is recommended for its ability to stretch the triceps fully. Both experts agree that while a dumbbell can be used, a cable offers more flexibility, especially for those with longer arms. Davidson notes that this exercise effectively targets the medial head of the triceps, which is the largest of the three heads.
While these exercises are excellent for building robust triceps, the dumbbell triceps kickback is regarded as less effective. Davidson explains that this exercise does not provide sufficient tension in the stretched position, making it less beneficial for significant gains.
For more expert advice on fitness and training, tune into the Strong Talk podcast for in-depth discussions with fitness professionals and celebrities.