Strong arms are essential for practically every upper-body exercise you perform every day, and your triceps are frequently the heavy lifters, says Mr Yash Birla. You use your triceps every time you push something, whether it is a door, a stroller, a lawnmower, or a barbell.
Many individuals believe that having toned arms is just as important as having strength. The triceps have three heads: the long head, lateral head, and medial head, as the name suggests. All of these heads contract during triceps exercises, albeit different motions target different parts of the triceps. The best strategy to develop strong, solid triceps is to select exercises that target all of those muscle fibres from all sides.
Yash Birla says that all triceps exercises are mostly isolated exercises except for two compound movements, the close grip bench press and the reverse dips. Isolation exercises involve only the movement of the elbow. He has been a
for more than two decades, and the knowledge that he has garnered from his experience is abundant. He shares his tips and advice with people now and then. The following are the 3 Triceps workouts by Yash Birla:
Triceps Push up
- In a plank posture, place your hands directly behind your shoulders, your neck and spine in a neutral position, and your feet together.
- Keep your elbows locked to your sides and your upper arms straight back as you descend.
- Lower your chest to the floor to return to the starting position.
- In three sets, complete as many reps as possible.
Close Grip Bench Press
- Lie on the bench with your feet flat on the floor and your hands shoulder-width apart on the barbell. They can be slightly closer, but not too close together, otherwise the set-up will become unstable, putting your wrists at risk of injury.
- To keep your body stable, brace your core and squeeze your shoulder blades together.
- Slowly lower the bar and press up hard.
- Then, slowly lower the bar to your sternum.
- To emphasise your triceps, keep your elbows close to your sides and avoid arching your back.
- Grip the edge of a stable chair, weight bench, or step next to your hips. Your fingers should point to your feet, your legs should be extended, and your feet should be roughly hip-width apart, with your heels contacting the ground. Keep your head straight and your chin up.
- Press your palms together to elevate your torso and move forward just far enough to clear the chair’s edge.
- Bend your elbows between 45 and 90 degrees and lower yourself. Maintain control throughout the range of motion.
- Repeat by carefully pushing yourself back up until your arms are virtually straight.
Mr Yash Birla shares more about this in great detail in his book, which will be released soon.