15/09/2020
Strong arms are important for almost every upper body movement you do each day and your triceps are often the heavy lifters. Anytime you push something—whether it be a door, a stroller, a lawnmower, or a barbell—you're using your triceps.
Strength is important and, for many of us, so is having toned arms. In other words, most of us don't like it when our triceps keep waving even after we've stopped.
The triceps, as the name suggests, has three different heads: the long head, lateral head, and the medial head. All of these heads contract during triceps exercises, but some moves emphasize different parts of the triceps. The best way to build strong, firm triceps is to choose the exercises that hit all those muscle fibers from every angle. The top four moves:
Diamond push-ups: This exercise emphasizes all three heads of the triceps muscle and, as shown below, it's the most effective move for that.
Kickbacks: This move also targets all three heads of the triceps, but not quite as much as the diamond push-up. This exercise is also easier so may be more user-friendly than the push-ups.
Triceps extensions: Including this exercise means you have a move that emphasizes the long head of the triceps muscle, a nice complement to the other exercises.
Triceps pushdowns: This move emphasizes the lateral head of your triceps, again a nice complement to the other exercises
