Do you want to know more about tricep workouts with dumbbells to build the muscles in your arms? You can create an impressive body with larger arms. But if you’re looking for a way to build muscles in your arms, it doesn’t get much better than dumbbells.
Dumbbells allow you to control the weight while forcing you to focus on form. In addition, you get to target the muscle you want to build. However, adding at least one compound exercise to your workout is essential. Compound exercises should be the foundation of any training you use to build muscle.
Tricep Workouts With Dumbbells
Dumbbell exercises are considered one of the most effective ways to target the triceps and strengthen those all-important arm muscles. Read on to learn about some of the best tricep workouts that use dumbbells.
Tricep Kickbacks
This exercise targets your triceps and is an excellent way to increase muscle definition and include it in a tricep workout. Hold a dumbbell in each hand with your palms facing inward and bend forward at the hips until your torso is almost parallel to the floor.
Ensure your core is engaged throughout this exercise by pulling your belly button towards your spine. Keep a slight bend in both knees, and make sure that your back is flat throughout. Your arms should be bent at a 90-degree angle, with elbows tucked close to your body.
From here, extend both arms behind you until they are straight but not locked out. Squeeze at the top of the movement and slowly lower back down into starting position, then repeat.
Overhead Tricep Extensions
This is another excellent exercise for a dumbbell tricep workout to build bigger arms. Begin by holding a single dumbbell overhead with both hands, arms ultimately extended above your head, and feet shoulder-width apart.
Bend only at the elbows as you lower the weight behind your head until your upper arms are parallel to the floor – don’t let them go any lower, or you risk injury! Exhale as you press back up into starting position and squeeze at the top before repeating.
Close Grip Dumbbell Bench Press
The close grip dumbbell bench press is an excellent compound exercise to build a dumbbell tricep workout. To begin the Close Grip Dumbbell Bench Press, start by lying flat on your back on an exercise bench. Next, place your feet firmly on the floor and have your head supported by the bench pillow. Then grab two dumbbells with an overhand grip and hold them at chest level (arms bent 90 degrees).
Make sure there is a comfortable distance between your hands, as they should be placed close to each other but not too close to touching each other. Now breathe deeply, brace your core, then press up powerfully using both arms until elbows are almost locked out (arms fully extended) before slowly lowering back down to the starting position.
Dumbbell Tricep Workout Program
After selecting 3 – 6 exercises, depending on your fitness level, you should use 8 – 12 reps and 3 – 6 sets of 70% of your one rep max. The reps, sets, and weights you lift are determined by how much you can lift. Take it slow at the beginning. You will use progressive overload and a periodization plan to adjust your volume and workouts. Thus you don’t have to start fast.
Next, you need to select your workout program. If you are a beginner, you can incorporate tricep workouts with dumbbells into a 5×5, split day, or full-body workout. Intermediate and advanced bodybuilders can try post-exhaustion, pre-exhaustion, or german volume training.
Also, intermediate and advanced bodybuilders can use supersets and drop sets to get the most from their workouts. Beginners can’t do as much but don’t have to because almost anything they do will stimulate muscle growth.
Conclusion on Tricep Workouts with Dumbbells
With these three exercises done correctly with proper form, you can easily target those tricky triceps muscles with minimal equipment needed – grab yourself some dumbbells!
Remember that when building muscle definition, consistency is vital – dedicate yourself to completing 2-3 sets of each exercise 3 times per week for best results! If you love bodybuilding, share this article on Facebook or Twitter so that others can learn more about building muscle.
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