Here Is What You Are Missing When It Comes to Triceps from Andrew Demetre, Charleston Fitness Expert

Biceps, glutes, and abs are all perennial projects for exercise enthusiasts. But if you want a strong, athletic-looking physique, you can’t afford to ignore your triceps. Even if you don’t, many weightlifters are missing crucial steps to building better triceps, getting stuck in an endless cycle of the same low-yield exercises.

It’s time to arm yourself (pun intended) with tricep knowledge from Andrew Demetre, Charleston-based bodybuilder and fitness coach. Here, he provides some tips to get those pressing muscles bigger, stronger, and more shredded.

Tricep Workouts to Help Fill Out Your Arm Workouts

Triceps are far more complex than people realize. The name itself tells you that there are three separate main components (or “heads” to you anatomy buffs out there) to this muscle, all of which play a major role in overall arm strength and stability.

Most gym goers have a go-to tricep workout, but many popular exercises aren’t effective for bulking, and some can be hard on your elbows. Here are a few to add to your routine if you want to start filling out your shirt sleeves.

Bodyweight Skull Crusher

Bodyweight exercises are underrated. They’re much more effective than they may appear, and they’re great for hitting multiple muscle groups at the same time. This time-honored exercise, which is typically performed with the aid of a bench, adds some bonus core strength and shoulder stability while still providing an intense workout.

Dumbbell Crush Press

This straightforward exercise (also known as the “hex press”) requires pure arm power. To do it, simply lay on a flat bench, squeeze two dumbbells together in front of your chest, and press them up. The close-grip position puts more tension on the triceps, making it harder to flare your elbows out.

Tate Press

This tricep extension variation calls for your elbows to be pointed away from you instead of inwards. The Tate press targets the long head of the tricep, which makes up a lot of the muscle’s size. Many other presses don’t target this crucial part of the muscle, so adding the Tate press can give your bigger, thicker arms.

Barbell Pin Triceps Extension

The barbell pin triceps extension is a safer and more efficient way to overload your triceps. Elbow positioning is vital to protecting your arms during your workout, and the pins keep your elbows set in a good position. This exercise works every part of the tricep but focuses on the long head, much like the Tate press.

Now You Know What You’re Missing

Time for the tired old tricep exercises to fall by the wayside.

The exercises detailed here can address each part of the tricep without putting too much stress on your elbows. If you’ve been looking for a way to switch up your arm workouts, Demetre recommends trying some of these and seeing if you notice any improvements.

Andrew Demetre, a Charleston health coach, shifted his focus during the pandemic to help his clients achieve their fitness goals and stay healthy from home. This soon became an abiding passion, and he now focuses on at-home coaching in the greater Charleston area.

Demetre inspires his clients to work hard and dedicate their focus to being accepting of their bodies and leading happier, healthier lives.