Dumbbells are weights that help you train your body parts freely and are among the best triceps workout. You must activate larger muscle fibers to be able to do weightlifting exercises using these dumbbells. Unlike barbells, dumbbells allow you to train unilaterally, which train two parts separately and effectively. This is what will help you train your balance and make you not easily lose balance ready to face challenges.
Dumbbells are easy to store and carry. With a set of dumbbells in hand, you can do weight training effectively and efficiently anywhere and anytime you want. The exercises you can do are as follows.
Close-Grip Dumbbell Bench Press
Use a bench to lie down, and push your feet to the floor. Try to keep your elbows tucked close to your body, do the movement of pressing the dumbbells into the air, pressing your triceps hard up. Slowly lower the dumbbells and touch your chest, keep your upper arms close to your body, stop the movement for a moment before lifting them back up as hard as you can.
Laying Triceps Extension
Use a pair of dumbbells and lock them above your head in a supine position on a couch or floor. Slowly lower the dumbbell to your head, keeping your upper arm hanging. Hold it before it hits the ground, then lift it back up as high as you can.
Laying Single Dumbbell Crush Extension
Use a bench or floor to lie down with a single dumbbell held in both hands, holding the dumbbell on the outside of your head, positioned above your chest. Bend your elbows to slowly lower the dumbbell to your head while keeping your upper arm in place. Hold the dumbbell before it hits your head and push it up as high as you can.
Overhead Single-Arm Dumbbell Triceps Extension
Use a bench or floor to lie down with a single dumbbell positioned overhead. Bend your elbows to lower the dumbbell behind your head, keeping your upper arm in place. Hold the dumbbell and lift it back up as high as you can.
FAQ
What is the best size dumbbell?
You can choose according to your ability or slightly heavier for a more challenging.
Can you replace the dumbbell with another one?
You can make your own weight.
What is the ideal number of repetitions?
You can do 8-10 repetitions or according to your ability.
What is the best triceps workout?
You can choose the close-grip dumbbell bench press exercise.
Consider to read this 3 Proven Triceps Workout with Dumbbells for Beginners article. It’s good for your triceps.