Our triceps, also triceps brachii, consists of 3 different heads. The long head, lateral head and the medial head. Our triceps are the muscles primarily in charge of the extension of our elbow joint (straightening of our arms).
The triceps can be worked through either isolation or compound elbow extension movements and can contract statically to keep the arm straightened against resistance.
It is recommended to work the the tricep brachii through its full range of contraction. Since its a two joint muscle (elbow & shoulder), the most comprehensive approach is to train by fully extending the arm behind the body. This is to engage the entire long head.
Tricep ruptures are very rare and usually occurs only in anabolic steriod users.
Here are 3 simple tricep exercises that you can do at home!
#1 Tricep Dips
If you have a dips bar, that would be even better as your full body weight would make the workout even more effective. However if you can only do this at home then using a chair would suffice!
A bench dip is performed with your palms resting on a bench behind you (with your back to the bench) and your feet on the ground in front of you. Then, you lower your hips towards the ground by bending your elbows and press back up to the starting position.
As a general rule, a narrower grip focuses more on the triceps, and a wider grip involves your chest more. To start, though, just use whatever grip you find most comfortable.
10 reps
3 sets
#2: Sphinx push up
It is essentially from a plank position, use your palm to push your body up until your arm is fully straightened. This is an effective exercise that uses your body weight to work on the triceps. View more push up alternatives here.
10 reps
4 sets
#3: Tricep extensions
Use a dumbbell, resistance band or makeshift home dumbbells for this exercise. Basically lift up the dumbbell behind your head until your arm is fully extended.
This is a particularly good exercise to activate your medial head of the triceps and allows you to safely press heavy weight and overload the muscles.
15 reps
4 sets
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