You’ve more than likely asked yourself “what are triceps” and the way can I work them out? Well, they’re those muscles in the back of the upper arm, which can be liable for fully extending the elbow joints and flexing the arm toward the body. But fairly than being a single muscle, they’re composed of three heads: lateral, long, and medial. 

Your triceps are a vital cluster whether you must avoid joint injury, nail countless pull-up sets on the gym, or hold that overpacked grocery cart regular as you push it through the car parking zone to your automotive. So, what triceps exercise are you able to do to strengthen this muscle group? While you’ll be able to do loads of tricep exercises with dumbbells, not everyone can feel comfortable with them or prefer to make use of them. Here, find 5 ways to make use of your gym’s cable machines to construct tricep strength and provides your arms a 360º tone-up.

#1 Triceps Pushdown

To kickstart your next triceps workout, goal your lateral heads with a tried-and-true exercise: the triceps pushdown. Whether you’re firstly of your fitness journey or not, the tricep pushdown is an ideal exercise to not only strengthen the triceps muscle group and goal the lateral head but also can help prevent injury to the muscles.

To do that tricep exercise, you’ll need a cable machine set at a snug weight, keeping a number of feet of distance. Here’s what to do:

1. Face the cable machine with a straight spine and shoulders pulled back
2. Keep your elbows to your sides and grab the bar with each hands
3. Hinging on the elbows, pull the bar down until your arms are fully prolonged 
4. Steadily allow elbows to flex and the bar to lift. Repeat.

Workout tip: In the event you find it is advisable to move your back, shoulders, or hips to drag the bar down, that’s your sign to go for a lower weight. The more you’ll be able to isolate the motion in your arms, the higher you’ll work out your triceps.

#2 One-Handed Overhead Extensions

The overhead triceps extension (otherwise referred to as “the Superwoman Extension”) trains your long heads one arm at a time. While one variation of this tricep exercise works each arms concurrently, exercising muscles individually can assist isolate and proper muscle imbalances.

To begin, you’ll need a handle grip with the cable installed slightly below chest level. Here’s the best way to do a cable overhead triceps extension:

1. Facing away from the machine, place the foot opposite to the arm you’re starting with in front of the opposite foot. Start along with your knees gently bent and your body leaned barely forward (like how a runner might start a race).
2. Grab the handle with one arm and lift your elbow to your ear, maintaining a 90-degree bend to your elbow. 
3. Pull the bar to totally extend your forearm while keeping your energetic wrist stable. Repeat, then switch to the opposite side.

#3 Lying Down Triceps Extensions

This workout targets all three heads of the tricep directly. For the tricep extension, you’ll need a flat bench, a pulley installed near the bottom of the machine, and a narrow overhand grip. 

Place the bench a foot or so in front of the pulley, and start this tricep workout:

1. Lay on the bench in your back and place your feet firmly on the bottom at a 90-degree angle.
2. Extend your arms straight above you and grab the grip with each hands. Arms and wrists ought to be perpendicular to the remaining of your body.
3. Stabilize your upper arms, keep the elbows tucked in, and bend on the elbows. The pulley should stop just above your brow before you begin the subsequent rep.
   

#4 Reverse-Grip Pushdowns

This exercise is analogous to the triceps pushdown, however it targets the long and medial heads.

Start at a pulley machine with a straight bar, and start:

1. Facing the machine, hold the ends of the bar with each hands and lean barely forward.  
2. Pull the bar down in front of your chest, guiding the elbows against your torso. It’s best to have a 90-degree angle on the elbow.
3. Now, pull the bar down from the elbow until your arms reach full extension. Repeat.

#5 One-Handed Horizontal Tricep Extensions

Complete triceps day with an exercise that targets the lateral, long, and medial heads in a single fell swoop—while increase elbow strength. This tricep extension workout is exclusive, because it involves pulling the cable to the side as a substitute of up and down. 

Arrange your pulley at chest height, and start:

1. Stand with feet just a little greater than shoulder-width apart and face one side of your body towards the cable machine. Grab the handle with the arm furthest from the machine.
2. Lift your arm to chest height, parallel to the ground. Bend the elbow so your hand comes towards you at 90 degrees. 
3. Now, move your upper arm back and permit your forearm to increase with it. In the ultimate position, your entire arm ought to be completely straight and parallel to the ground.
4. Repeat for several reps. Then, repeat on the opposite side.
   

Construct Strength and Confidence with Chuze Fitness 

With each triceps exercise, you’ll be in your method to strengthening the muscle group and constructing stronger triceps. As you’re twiddling with these cable tricep exercises, 3 to 4 sets with 8 to 12 reps each is a very good jumping-off point for every. That said, it never hurts to get workout recommendations tailored to you—and should you’re searching for guidance, that’s where we are available.

At Chuze Fitness, our friendly fitness experts wish to send you in your fitness adventure with the recommendation and motivation it is advisable to grow confidence and nail your goals. Our community of fitness enthusiasts welcomes people at every stage of their fitness journey—to begin yours, take a look at a location near you by searching “gyms near me” online and start today.

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ 12 months profession in club management, personal training, group exercise and instructor training. Ani lives together with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

Sources:

1. University of Iowa Hospitals & Clinics. Muscle strength and balance are vital for healthy joints. https://uihc.org/health-topics/muscle-strength-and-balance-are-important-healthy-joints 
2. ACE Fitness. The Advantages of Unilateral Training. https://www.acefitness.org/resources/pros/expert-articles/7035/the-benefits-of-unilateral-training/
3. Verywell Fit. Methods to Do Tricep Pushdowns: Proper Form, Variations, and Common Mistakes. https://www.verywellfit.com/how-to-do-the-triceps-pushdown-3498613
4. NCBI. Anatomy, Shoulder and Upper Limb, Triceps Muscle. https://www.ncbi.nlm.nih.gov/books/NBK536996/