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The Three Best Tricep Exercises

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Arm day can be one of the most fun days at the gym, but don’t limit yourself to just bicep exercises. Your triceps, on the back of your arm, are an even larger arm muscle, and they’re what give you the strength to lift things overhead or bust out a set of pushups. Here I’ll share some of my favorite tricep exercises, along with a crash course on what the triceps are and what they do.

What is the triceps? 

The triceps brachii (“three-headed muscle of the arm”) is the muscle on the back of your upper arm. Its main function is straightening your elbow. 

Each head has a different origin point near the top of your upper arm: The lateral and medial heads both originate on the upper humerus (upper arm) bone. The long head actually starts on your shoulder blade.

The three heads of the tricep merge together into a big flat tendon on the lower part of your arm, above the elbow. This is what creates the “horseshoe” shape you can sometimes see when somebody flexes their tricep. That tendon continues downward and attaches to the olecranon process of the ulna, or to put it in clearer terms, the pointy part of your elbow. 

Unlike the deltoids, where the three heads perform different motions, the three heads of the tricep will all get worked reasonably well with any exercise that has you straighten your arm. 

What’s with all these special exercises for the “long head”?

Since the long head of the triceps originates on the shoulder blade, rather than the upper arm bone, you can stretch the long head a bit by putting your arms overhead. As I discussed in my article on the best bicep exercises, you arguably get the best stimulus for growth when training a muscle in its stretched position. So, overhead tricep exercises are sometimes said to “hit the long head” better.

Will tricep exercises tone my upper arms? 

The same logic that has people doing crunches to get rid of belly fat (which doesn’t work) also has people doing tricep exercises to get rid of “chicken wings” or “bingo arms.” It doesn’t actually work that way, in either case. 

The only thing that will reduce fat in a specific body part, like the upper arm, is reducing fat all over your body. You can’t meaningfully control where your body stores fat; you do have a small amount of control over how much total fat. 

Strengthening a muscle can make it larger and can make it easier to see definition (like that horseshoe where the muscle bellies meet the tendon). It doesn’t change the wobbly appearance of your arm when it’s relaxed, but it does mean you can flex the muscle and show off a little. 

The best exercise for triceps: dips

I’m going to award the crown here to dips. I’ll give some barbell, dumbbell, and cable options below, but if I could only pick one tricep exercise? It would be dips. 

Dips are the exercise where your hands are down at your sides, on handles, and you bend and straighten your elbows to move your body up and down. 

Dips are a compound exercise traditionally done with just your body weight, but you can make it easier by using a band or an assisted dip machine. Once you get strong enough that bodyweight dips are easy, start adding weight. Grab a dip belt (your gym probably has one in a bucket of accessories somewhere) and thread as many weight plates as you like onto the chain. Weighted dips are a seriously underrated exercise, and they tend to improve your bench press as a side effect.

Dips are sometimes divided into two categories: “chest dips” when you lean your torso forward and flare your elbows out, and “tricep dips” when you keep your body as upright as possible, with elbows close to your body. Both are great. Here’s a video on how to do tricep dips: 

If you don’t have access to dip handles (or gymnastics rings, which also work), the next best bodyweight exercise would be tricep pushups. These are pushups with the hands placed close together, and the elbows tucked in close to your waist. 

The best exercise for the long head of the triceps: overhead extensions

Since the long head attaches to the shoulderblade (on the underside, near the shoulder joint), arguably the best way to train it is while your arms are reaching overhead. A 2023 study found that overhead tricep extensions produce greater hypertrophy (size changes) in the triceps than pushdowns. Interestingly, the increase wasn’t just in the long head, but in all three heads of the triceps. 

Whatever the reason, I’d recommend overhead extensions if you like the idea of doing the most “scientific” or “optimal” tricep exercise. (Although to be honest, people have gotten great results doing a variety of tricep exercises, so you don’t have to stick to this one if you don’t like it.) 

This video shows a version of the exercise you can do on a cable machine, but a dumbbell tricep extension would also fit the bill. 

The best barbell exercise for triceps: close grip bench press

The triceps are used in all pushing exercises, including bench press and overhead press. I like barbell exercises, and I like overhead press, so personally I’d gravitate toward overhead strict press if I were just picking something for myself. 

But I’m going to be a little more fair to the gym community at large, and put in a good word for a classic tricep developer, the close grip bench press. 

Bench press uses a lot of different muscles, but the main movers are your pecs (chest), which bring your arms together and in front of you; and, of course, the triceps, to straighten your elbows. The wider your grip, the more you need to use your pecs, and the narrower your grip, the more you need to use your triceps. 

That means that most people take a medium grip width on the bar (hands near or just inside of the rings, usually) to get the best of both worlds. But as an accessory, you can do close grip bench, with your hands just barely shoulder width apart. 





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France travel disruption expected to last for days

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French rail company SNCF has warned that disruption from Friday’s sabotage against the country’s train network could last until the end of the weekend and affect hundreds of thousands more passengers.

Coordinated arson attacks on three lines of the high-speed TGV network on Friday caused chaos for travellers, hours before the opening ceremony for the Paris Olympics. A fourth attack was thwarted by rail workers.

Prime Minister Gabriel Attal described the attacks as “acts of sabotage”.

About a quarter of international Eurostar trains were also cancelled, with UK Prime Minister Keir Starmer among those affected.

In a statement issued on Friday evening, SNCF said traffic “would improve” on affected lines on Saturday thanks to the work of thousands of rail workers.

It said:

  • On the eastern line, trains would run normally from 06:00 (05:00 BST) on Saturday
  • On the northern line, 80% of trains would be running, with delays of 1-2 hours
  • On the south-western line, 60% of trains would be running, with delays of 1-2 hours

The company added that customers whose trains are delayed or cancelled will be contacted by email or text message.

Eurostar said it expected about a fifth of services over the weekend would be cancelled, while all trains would face delays of around 1.5 hours. Eurostar services use the northern high-speed line.

SNCF said surveillance of the rail network had been strengthened “on land and in the air,” using 1,000 workers and 50 drones.

Junior Transport Minister Patrice Vergriete said around 250,000 people had been affected on Friday, while up to 800,000 could face delays and cancellations by Monday.

He added that disrupting holiday travel, rather than Friday’s Olympic opening ceremony, was the most likely aim of the saboteurs.

“There is not necessarily a link” with the Olympics, he said in an interview.

Friday 26 July traditionally marks the start of the grand départ (big getaway) for many French holidaymakers heading out of the cities.

No group has yet claimed that it was behind the attacks. A source linked to the investigation told the AFP news agency that the operation was “well prepared” and organised by “a single structure”.

Mr Attal said security forces were searching for those responsible.

At around 04:00 on Friday, saboteurs cut and set on fire specialised fibre optic cables essential for the safe functioning of the rail network, government officials said.

One site was at Courtalain, 150km (93 miles) south-west of Paris. A picture posted online purportedly showed burnt-out cables in a shallow gulley with its protective SNCF paving stones discarded.

The SNCF spoke of a “massive, large-scale attack aimed at paralysing” its services, not just at Courtalain but at Pagny-sur-Moselle, a village outside the eastern city of Metz and Croisilles, not far from the northern city of Arras.

Another attempted attack in Vergigny, south-east of Paris, was foiled by SNCF workers who were carrying out maintenance on site in the early hours of Friday.

Prosecutors have opened an investigation into attacks on “the fundamental interests of the nation”.



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‘Firenado’ spotted above explosive Park fire near Chico

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As the state’s largest wildfire of the year was doubling in size Thursday evening, explosive flames spun up into the atmosphere, swirling in a way that can only be described as tornado-like — a real life example of the firenado phenomenon.

Video of the massive fire whirl was captured by AlertCalifornia wildfire cameras, displaying the extreme fire behavior that is driving the massive and fast-moving Park fire across Butte and Tahoma counties.

The blaze has grown past 178,000 acres as of Friday afternoon, forcing thousands of evacuations and burning more than 100 buildings. Officials say the fire started Wednesday in Chico due to an act of arson.

“At this point, the fire is kind of creating its own weather, and that can be pretty unpredictable,” said Courtney Carpenter, a meteorologist with the National Weather Service in Sacramento. “Really big, explosive wildfires can create thunderstorms. They can make whirling fire plumes that can mimic tornadoes.”

Meteorologists tracked those massive, rotating smoke plumes on the radar Thursday night, Carpenter said, a characteristic of “explosive fire growth.”

She said the wildfire also generated thunderstorm clouds, but didn’t quite trigger lightning, which some particularly unstable fires have created before.

Watching the fire produce massive smoke rotations — and maybe even several vorteces — showed off the blaze’s rare and powerful nature, said Daniel Swain, a climate scientist at UCLA, on his YouTube channel. He said the Park fire had “super-cell thunderstorm-like characteristics.”

There is growing recognition that extreme wildfires can produce other dangerous phenomena that are not directly related to the flames alone, Swain said.

It’s not unusual to see fires modify their environment by causing localized wind currents, but large fires such as the Park fire can even start to “generate their own Mesoscale weather systems that look a lot like severe thunderstorms,” he said.

He added that new research is also finding that climate change is increasing the magnitude and frequency of such behavior, as well as bringing it to new regions.

“There is evidence that these large and potentially dangerous pyro-cumulonimbus events are increasing in a warming climate as fire intensity increases,” he said.

Carpenter said the weather service doesn’t issue tornado warnings when fire whirls develop because residents in the area should already be evacuated. More than 4,000 people have been issued evacuation orders from communities in and around northeast Chico and in parts of southern Tehama County.

“We urge people to follow the local orders from local officials,” Carpenter said. “Keep an eye on things and be ready to go if you live in the vicinity of the fire.”



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Donald Trump Seen in Public Without Ear Bandage

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Donald Trump ditched his ear bandage for his meeting with Israeli Prime Minister Benjamin Netanyahu on Friday. The former president’s right ear returned to public life after being injured during the assassination attempt on the former president on July 13.

The former president’s large bandage became an impromptu fashion statement during the Republican National Convention with some attendees donning DIY wound dressings. Following the convention, Trump swapped out his bulky white gauze for a thin nude bandage.

Photos from Trump’s sit down with Netanyahu appear to show the former president’s ear intact without major scabbing or scarring. In one image, the former president points out the site of injury to the Israeli prime minister.

According to former White House physician Ronny Jackson, a bullet took the top of Trump’s ear off. On Wednesday, however, FBI Director Christopher Wray said that investigators did not know if the former president was grazed by a bullet or shrapnel during the shooting.

Jackson slammed the FBI Director in a letter posted on Truth Social in which he doubled down on his claim that Trump was struck by a bullet and said Wray was “wrong and inappropriate to suggest anything else.”

The former president’s campaign spokesperson also responded to Wray’s comments, calling his sworn testimony “conspiracy bullshit.”

Read more at The Daily Beast.

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