Side tricep exercises refer to movements that target the muscles on the sides of the upper arms, known as the side triceps, which make up about 20% of the total muscle volume of the upper arms. Isolating and training the side triceps can help create a balanced, defined muscle profile and improve overall arm strength and flexibility. This article highlights the best side tricep exercises to help you maximize your workout potential.
[Description of Side Tricep Workouts]:
Side tricep workouts are specifically designed to engage the side triceps muscles. These exercises are performed with the arms positioned at the sides of the body, often with the palms facing forward. The aim is to strengthen this part of the triceps to achieve a more muscular and full upper arm appearance. Side tricep exercises can be executed with a variety of equipment, including free weights, cables, and resistance bands.
[Importance of Side Tricep Development]:
Side tricep development is crucial for achieving a balanced and proportionate arm appearance. The side triceps, along with the long head of the triceps, help form a horseshoe-shaped muscle configuration on the sides of the upper arms. This muscle is also responsible for providing stability to the elbow joint during various movements. By training the side triceps, you can enhance the aesthetic appeal of your arms and improve overall arm strength and performance.
Best Side Tricep Exercises:
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Dumbbell Skull Crushers: This exercise targets the side triceps muscles, working the muscles from the back of the upper arms to the outside of the elbow. Dumbbell skull crushers are performed by lying flat on a bench, holding dumbbells, and lowering them towards the forehead before extending them back up.
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Tricep Kickbacks: Another great exercise for the side triceps is the tricep kickback, performed by bending over at the hips and extending the arms to full extension. This exercise can be done with a cable pulley, dumbbell, or band. Side tricep kickbacks engage both the long head and side triceps muscles.
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Cable Crossbody Concentration Extensions: Performed with a cable machine or resistance band, this exercise targets the side triceps by extending the arm diagonally across the body from the opposite side of the working arm. This positioning ensures maximum engagement of the side triceps muscles.
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Close Grip Bench Press: This traditional exercise targets the side triceps muscles by allowing a full range of motion, engaging both the long head and side triceps. Close grip bench presses are performed by lying on a bench with a closed grip on the barbell, then bending the elbows to lower the body to the chest and extending the arms.
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Tricep Dips with a Bodyweight or Dumbbell Assist: For beginners, bodyweight dips with a weight plate or dumbbell assist can help engage the side triceps muscles. As strength increases, you can remove the assists for more challenging lifts.
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**Diamond Push-Ups:**钻石俯卧撑是一种简单而有效的锻炼方式，可以集中于侧边胸肌。通过将双手在身体下方形成菱形，然后弯曲肘部，推起身体，可以有效地针对侧边胸肌进行训练。
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Decline Bench Press: 倾斜杠铃卧推是与传统的杠铃卧推不同的锻炼方式，通过倾斜身体使杠铃位于腰部以下，可以更好地刺激侧边胸肌。这种锻炼方式可以提高锻炼强度，并且可以帮助改善身体姿态。
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EZ Bar or Dumbbell Skull Crushers with a Hammer Grip: 鹰爪握住杠铃的背面，手掌朝下，将杠铃拉过头顶。这种特殊的握法可以在保持身体稳定的同时，更直接地刺激到手臂的侧面肌肉。
[Training Tips for Side Tricep Workouts]:
When performing side tricep exercises, it is crucial to maintain proper form to ensure that the muscles are working effectively. Focus on keeping the elbows close to the body, using a neutral grip (palms facing forward), and avoiding letting the upper body momentum influence the movement. Additionally, it is important to start with a light weight to ensure good form and avoid straining the muscles.
[How to Incorporate Side Tricep Workouts into Your Routine]:
Side tricep workouts can be incorporated into your strength training routine to provide additional growth and definition to the upper arms. A well-rounded training program includes a variety of exercise options, as well as rest and recovery time between sessions. Begin by incorporating one or two side tricep exercises into your routine, focusing on performing three sets of 6-8 repetitions with a weight that challenges you. As strength improves, gradually increase the weight and repetition range. By rotating different exercises, you can ensure that the side triceps are consistently engaged in your workouts.
