Should you workout your Triceps?

Triceps are the muscles that will help you get bigger arms. Biceps have two heads, however triceps have three heads.the lateral head, the medial head, and the long head – and together they account for 75% of your arms. The tricky part is to know which exercises target which heads. Some exercises, target simultaneously all three heads, however some target just one or two.In here I will demonstrate exercises and explain which head they are targeting.

But first let's explain when and how often should we workout triceps to get optimal results.
When you are doing the push exercises, for instance chest or shoulders you are also using your triceps to assist you in the movement. 

It's better to be aware of when your triceps have been hit and organize the amount of pressure you want to apply to them to reach your goals. 

Many bodybuilder, they either overwork them or underwork them resulting in poor results. 

For instance doing triceps exercises without being aware which head is being workout out will put you on a random path that may or may not lead you to reaching out your goals. So knowledge is a great tool that will help you achieve the desire result. 

Those who overworked their triceps are the one that use their triceps unknowingly when working out other muscles and go and workout their triceps without allowing the proper time for recovery. If a muscle is overworked it won't grow and may also result in injury. 

So, be aware when you use your triceps and allow them proper time to recover. I will know write about number of sets and reps in here. It will depend on your goals.

Close Grip bench press

This is a great compound exercise that targets all three heads of the triceps as well as giving you the opportunity to use more weight. Close grip bench press is the perfect exercise to overload the muscle fibers and instigate greater muscle growth.

Triceps bench dips

Bench dips are the best exercise for an overall development of your triceps. It is also a compound movement that target all three heads of your triceps as well as allowing you to use a better range of motion. 

Over head dumbbell extension 

Over head dumbbell extension will allow you to hit all the three heads with an emphasis on the long head. This exercise is better done with both hands and one dumbbell to allow using heavy weight and use more neurones of your muscle fibres. 

Lying triceps extension

This exercise is also called the skull crusher. It is a great exercise for building size and thickness while hitting all three heads with an emphasis on the long head of your triceps. the range of motion that this exercise is great for incorporation new muscle fibres and improving  your gain if you challenge yourself the right way.It can be done with barbell or dumbbell. 

Triceps Push-down & Triceps pull-down

These two exercise are done with cable machines. Push down exercises are done while your palms are facing down and you push the weight down.Your elbows should be bent and held in at your sides. Use your triceps to push the bar down toward your thighs. Keep your elbows in close to your body as you descend to concentrate the work in the triceps. It is a great way to target the long head of your triceps. It is even better if you use a long rope and increase the range of motion of the exercise. 

For the triceps pull down exercise, your palms will be facing up and you pull the bar down.Your elbows should be bent and held in at your sides. Use your triceps to pull the bar down toward your thighs.This exercise will make a connection between the upper arm and the muscles running along the forearm toward the wrist. Triceps pull-down also called triceps reverse grip is a great exercise to target the medial head of your triceps "inner part". however if you want to hit it well, don't go too heavy when doing the pull dow and improve the muscle-mind connection to feel the workout and target it even better.

Dumbbell kick back 

This Is a great exercise to get a better definition on your triceps. research shows that it creates the highest levels of muscle fiber activation besides bench dips. You can perform it either half standing or bent on a bench with your torso parallel to the floor. 

Now you have a better idea on the heads of the triceps muscles and how to target them. There are many other great triceps exercises that you can perform. However, before performing any exercise make sure to consult with your doctor if you have a medical condition as well as getting informed about the proper form of each exercise. Because if you miss the proper form, you won't target the muscle and may injure yourself.