If you’re chasing those sleeve-busting arms, you already know triceps make up most of the upper arm. But forget the basic tricep pushdowns—let’s dive into three low-key moves that’ll take your triceps from "meh" to massive.
1. Tate Press
Why It’s Awesome: This one hits the long head of the triceps hard—perfect for that thick, horseshoe look. Plus, it’s a killer for stability and strength.
How to Do It:
1. Grab a pair of dumbbells and lie flat on a bench.
2. Hold the dumbbells above your chest, palms facing each other.
3. Bend your elbows so the dumbbells come down toward your chest, almost like you’re hugging yourself.
4. Push them back up.
Pro Tip: Keep the movement controlled. Feel the burn in your triceps, not your ego!
2. Close-Grip Dumbbell Push-Up
Why It’s Awesome: Most people ignore push-ups once they hit the gym, but this twist makes it a tricep-dominant beast. Bonus? It works your core too!
How to Do It:
1. Place two dumbbells parallel on the floor, about shoulder-width apart.
2. Grip them and lower your body into a push-up, keeping elbows tucked in.
3. Press up explosively.
Pro Tip: If dumbbells aren’t available, use your hands—but keep them close to mimic the same angle.
3. JM Press
Why It’s Awesome: Somewhere between a close-grip bench press and a skull crusher, the JM press is gold for strength and size. It’s a favorite among powerlifters for a reason.
How to Do It:
1. Lie on a bench with a barbell.
2. Grip it like you’re about to do a close-grip bench press.
3. Lower the bar toward your nose, letting your elbows flare out slightly.
4. Push it back up.
Pro Tip: Start light. The angle is tricky at first, but once you nail it, you’ll feel the triceps working overtime.
Comments
Post a Comment