Few people realize that your triceps are the largest muscle in your arms. People mistakenly believe that your biceps are larger than your triceps, which is incorrect. About 70% of your arms are made up of triceps. Working on your triceps is just as crucial as working on your biceps, if not more important. In this article, I will show you how to do tricep exercises with dumbbells and how to incorporate them into your workout program.
When it comes to tricep exercises with dumbbells, skull crushes are a lesser-known workout. The most common method is to use a long bar, but it can also be done using dumbbells. If you were to ask me, dumbbells are more effective than a long bar when performing skull crushers. Few people are aware of how to conduct this exercise, but I am here to tell you that it is rather easy. Only two dumbbells and a bench are required for this exercise.
What you would do is you would lie down on a flat seat with your arms over your head. Make sure the dumbbells are held vertically rather than horizontally. With the two dumbbells in your hands, bend your elbows 90 degrees and that’s it. I recommend getting a dumbbell that weighs between 5 and 15 kg, depending on your strength. I usually use 8kg dumbbells and do 4 sets of 20 reps. The burn on my triceps after this workout is insane.
Skull crushers can work in either the inner or outside region of your triceps, depending on how you grip the dumbbells. The outer part of your tricep is worked by keeping your elbows straight while doing skull crushers. This exercise will work the inner section of your triceps if you keep your elbows diagonal while doing it.
You may do two sets of each to make it even. This will ensure that both your inner and outer triceps get the attention they need. You can use a long bar if you don’t want to utilize dumbbells. It also works well.
It is also a great idea to do some overhead extensions. For this workout, you will need one dumbbell rather than two. You can do it with two dumbbells, but believe me when I say it will be incredibly uncomfortable. The last thing you will need for this tricep exercise with dumbbells is a chair.
This exercise can also be done on a bench, which eliminates the need for back support. As a result, completing this workout will be quite challenging. I recommend doing it on a chair rather than on a bench to avoid using your back as a secondary muscle to lift the dumbbell.
This is how you should do this exercise correctly, sit on a chair or on a bench with your arms up in the air. Make sure the dumbbell is held vertically rather than horizontally. After that, bend your elbows 90 degrees behind your head and bring it back up.
MORE ABOUT OVERHEAD EXTENSIONS
Try aiming for four sets of 12 reps. I like to do this exercise near the end of my session as a cool down. As a result, I would go incredibly light. This exercise can also be done in between workouts. If you choose this option, make sure the weight is significantly heavier.
This workout will strengthen both your inner and outer triceps. It may not leave you feeling the burn on your triceps after a few reps, but that does not imply that it is not effective. If you don’t feel the burn after you have completed your set, don’t give up.
Overhead extensions are designed to put your strength to the test rather than leave you in pain. I am sure that some folks will prefer to use two dumbbells rather than just one. If you are one among those people, then go ahead and use two dumbbells.
Kickbacks aren’t exactly my cup of tea, but they get the job done. This exercise can be performed with either a single or two dumbbells. If you ask me, the greatest approach for executing this tricep exercise with dumbbells is with a single dumbbell. This exercise targets your triceps well, and you’ll be pleased with the results.
The entire triceps is worked with kickbacks. Use 10kg dumbbells and perform 5 sets of 15 reps. Tricep dips or close grip push-ups can be added to this workout to make it more challenging. Even though I dislike this exercise, that does not rule out the possibility that it will benefit you. Experiment with it to observe how your body responds. Perhaps you will find it interesting.
SUPERSET WITH TRICEP DIPS
Tricep dips are another workout I enjoy that does not require the use of dumbbells. I added it to my list of tricep exercises with dumbbells because you may do this exercise as a superset. This implies that after each set of each exercise, you will do tricep dips.
If you choose to go this way, your arms will grow much faster than you expected. I have been doing it for almost a year now, and the results have been amazing. If you have any questions, please do not hesitate to leave them in the comment section. I will get back to you as soon as I can.