I’d recommend starting with lighter weights for this to avoid letting your arms drop as they fatigue. Research has shown that triceps are mostly comprised of type II muscle fibers. The long head of the triceps is located at the back of your arm. It’s important to focus on metabolic stress while performing bodyweight exercises as you don’t have the added resistance of weights. 3) Dumbbell Z-Press 30sec on, 30sec off, 5 sets. The typical push-up position places an excessive force on your wrists, which are fragile joints. Dumbbell Chest Flies Return the bench to flat, or you can perform this on the incline as well Holding the dumbbells above your chest (at the bra line) arms straight but elbows are not locked. It’s better to start with a lighter weight and focus on mastering the movement itself before increasing the weights, rather than having to correct this in the future. Incline dumbbell extensions are the exercise of choice here as they place the shoulders in a flexed position. This exercise is both safe and convenient to go heavy with. Hey, what happened to the Dumbbell-Only Biceps video? Incline dumbbell kickbacks will primarily be used to target the long head of the triceps. But in order to maximize the activation of the triceps based on the results of this study, I recommend placing your hands on the dumbbells as if you were going to do a diamond push up. Dumbbell movements also ensure that both triceps experience the same amount of tension. When you set up for this, position the dumbbells so you can hold your elbows against your sides as much as possible. When most people think of a big tricep, they’re referring to a developed long head, one of three tricep heads. Engage your core, squeeze your glutes, and press through the balls of your feet to lift your hips until your body is straight from shoulders to knees. Furthermore, based on an EMG analysis done on the barbell bench press, moving the hands closer together shifts more of the tension to the triceps as a result (study). Keep up the great work. This exercise is both safe and convenient to go heavy with. While you perform this exercise, I would recommend aiming for higher reps and aim closer to failure. Dumbbell Push-up. Required fields are marked *, The Best Science-Based Dumbbell-Only Triceps Workout For Growth. You may be able to find more information about this and similar content at piano.io, Our Loaded Carry Home Workout Builds Real Strength, This Dumbbell Workout Will Give You An Insane Pump, Build Visibly Huge Quads With Our Dumbbell Leg Day, Build A Huge Back and Shoulders in Lockdown, Catch a Full-Body Pump With Our Home Workout Plan, Lockdown-Proof Home Workout For An Upper-Body Pump, Rich Froning's Workout That You Can Do At Home, Build Strong, Powerful Legs With Our Home Workout, Dumbbell Chest Workout To Get Pumped In Lockdown, Crush Calories With This Leg-Day Dumbbell Workout. At the top position, there’s virtually no tension placed on the triceps. You, as a reader of this website, are totally and completely responsible for your own health and healthcare. This exercise will hit the entire triceps muscle evenly, as well as involving some activation of the chest and front delts too. Next, we’ll want to move onto incline dumbbell kickbacks set at about a 45 to 60-degree incline. You're going to be working for 30 seconds, then resting for 30 seconds. Cheers! Dumbbells prevent one dominant arm doing most of the work, and thereby prevents the exacerbation of muscle imbalances. Muscle damage refers to the microtears which occur while lifting weights. It is very feasible and can be done either by standing, sitting or even resting posture. This Chest-and-Tricep Workout Promises Huge Gains, The ultimate bigger-chest dumbbell workout. The long head is often neglected, which it shouldn’t be, considering it makes up most of the mass of the triceps. Dumbbell training offers the following benefits for chest gains. Chest and triceps is a muscle pairing as old as the bench press itself, and for good reason. Now you may be thinking, how can I build big triceps by only using dumbbell tricep exercises? By doing this, you will now provide adequate tension to the long head of the triceps throughout the entire range of motion of the exercise. Try to push your head forward during the reps to avoid leaning back. Don’t forget to give me a follow and connect with me on. Lying on the floor, knees bent and feet flat, hold a dumbbell in each hand to your chest. Although your exercise selection does become more limited, this does not mean that your gains will suffer as a result. Men's Health, Part of the Hearst UK Wellbeing Network. Push the lower back down against the bench and engage the abs. Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. The first movement of this workout is going to be the close grip dumbbell press. 3 quick chest and tricep workouts (for a rock solid chest) *This post may have affiliate links, which means I may receive commissions if you choose to purchase through links I … David Morton is Deputy Editor at Men’s Health, where he has written, worked, edited and sweated for 12 years. Five sets of slow, controlled reps will see you finish your circuit with a pump like no other. You can also add weight to your back to ensure consistent progression. If you’ve been hitting the weights consistently for at least six months, this trifecta of pec punishers will nudge you up another level. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.