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Six Exercises to Quickly Develop a Fitness Model's Triceps

Six Exercises to Quickly Develop a Fitness Model's Triceps

Have you ever desired your arms could be cut like someone else's after admiring their arms? Perfect triceps with what appears to be a perfect horseshoe imprint etched into smooth skin. To have really good-looking arms, you don't need to be a champion bodybuilder like Arnold Schwarzenegger or Miss Physique. All it takes is a little commitment to working out and getting in shape.

Did you know that without exercise, your muscles will simply deteriorate and fat will accumulate all over your body? Additionally, your body's digestion and metabolism suffer, and your lungs' ability to support breathing is reduced. Without some type of physical activity, your body is not built to effectively metabolize fat.

Exercises are essentially ways to put the body's muscles under stress so they can grow stronger. Strengthening your triceps is crucial since they are one of the key muscles that allow you to lift weights and raise and drop your arms. Additionally, it's quite easy—you only need to workout every day. The following six workouts will help you develop a fitness model's triceps quickly:

1. Bench Dips: To perform a bench dip, place your feet on one bench, grab hold of another, and lower it slowly. Start with 8 to 10 repetitions and increase the number of reps as your strength grows. For added resistance, you might also put a weight plate on your lap. The back of your arms will develop significantly as a result of this exercise, giving them a more toned appearance.

2. Close-Grip Bench Press: While lying on a bench, position your hands on a barbell so that your triceps are the main emphasis. Your hands should be roughly 6 to 7 inches apart. Keep your elbows tight to your torso as you gradually drop the weights to your chest. Repeat by pushing back to the beginning. Perform 10 to 15 times.

3. Barbell Extension (Skull Crushers): Hold the barbell above your head while standing up, being careful not to lock your elbows. In order to put strain on your triceps, lower your arms gently behind your head while bending your elbows. Then, slowly lift the barbell back to its original position. Repeat until your triceps start to burn, 15 to 20 times.

TIP: You can perform this exercise with a barbell or dumbbells while standing or while lying down.

4. Pushdowns with cable tricep extensions: With a medium-length straight bar, maintain a straight body position with slightly bent knees. Tuck your elbows in and steadily lower the bar from your chest while focusing on your triceps. Each repetition is carefully monitored and focused. Squeeze the triceps for one or two seconds while in the bottom position. Make 3 sets of 15–20 repetitions. You can increase the sets as you get used to the original ones. Between sets, pause for 30 seconds.

TIP: This exercise can also be performed sitting and pulling up from behind your head, or lying down and reaching to the top of your head.

5. Dumbbell Extension — While lying on your back, lift a dumbbell over your head with both hands, using a heat-shaped grip to hold it beneath the inner plate. When you are ready, raise the dumbbell back to the starting position while flaring your elbows overhead and extending your forearms straight up towards the ceiling. Lower dumbbells to ears while keeping palms facing inward, then raise them back up. 15 to 20 times should be repeated.

6. Dumbbell overhead press (shoulder press): This exercise uses dumbbells. All you have to do is choose a set of dumbbells, raise them as high as possible overhead, and then lower them to shoulder level while sitting on a bench that offers vertical back support. Both of these options are acceptable.

The idea of exercising and these exercises may both seem intimidating. But keep in mind the old proverb, "No pain, no gain." It's time to work up a sweat if you want those gorgeous triceps and that sleek, toned appearance. Therefore, it won't take long for you to develop the triceps of a fitness model if you stick to these six workouts.