Your triceps take up approximately two-thirds or your arms; so if you want big arms, don't skip triceps workouts. Adding a few of these exercises to your normal routine will not only increase the size of your arms, they'll also help in increasing your bench press. Make sure when you do any triceps workouts that you aren't using your back and that your feet stay flat on the ground. Also exhale as you are performing the exercise and inhale when you come back to starting position. Try to isolate your triceps for the best results.
Top 5 triceps workouts:
1. Weighted Dips: To do dips you'll need two benches about five feet apart, or farther if you're taller. Place your hands on the edge of one bench (arms straight with palms on the bench) and your feet on the opposite bench. You are slowly going to lower your body weight until your arms are at 90 degree angles, and then return to the top. You want to do this probably three sets of at least ten reps. To get your arms really exploding, you will want to add some weight plates flat on your legs while you do your reps.
2. Skull Crushers: These get their name because if you slip while doing this, it could crush your skull. You will need to do this with a straight barbell or an ez-bar. Lie on a flat bench; you then take an overhand grip on the bar, or have someone hand you the bar while you are lying down. Next you extend your arms outward and slowly bring them over your skull. You want to make sure you have your hands no more then about one foot apart, and try to keep your elbows in. This is a great exercise to develop huge triceps. I like to perform this exercise with a good amount of weight three sets of eight.
3. Sitting Dumbbell Triceps Extensions: To perform this one it is best to have a bench that is adjustable so you can set it up to where it's a seat and it is perpendicular to the floor. This is for best back support. You take the dumbbell and hold it with both hands behind your head, making sure not to let it fall lower than the middle of the back of your head. Next extend straight up in the air and return to behind your head. You want to do this one with a heavy weight also, but be careful not to arch your back too much and let your hands pull your shoulders too far back.
4. Triceps Kickbacks: These can be done with a cable or a dumbbell. You have to bend slightly forward at your waist while keeping your back straight. Grab the dumbbell and hold it in your arm at a 90 degree angle. Next, let your arm kick the weight back while you keep your arm locked by your side, using only your triceps. This is a good exercise to burn out with at the end of your routine, using a lighter weight for sets of ten to twelve reps. This works your entire triceps group.
5. Rope Pull downs: You will need to use the machine for this one and set the weight low enough for you to feel the burn but high enough to get at least twelve to fifteen reps. Grab the rope, one hand on each side, and pull down. When you pull it all the way down, the rope should make an upside down "V." This is another triceps exercise in which you must keep your arms locked by your sides while keeping your back straight, or it is very easy to overcompensate and use more back or shoulders.
After you do these good triceps exercises you should see quick results. You will also see your arm grow bigger than it has been before while doing just bicep workouts. If you want to change it up, you can try different pull down bars and use reverse grip for variation. You can also try narrow grip bench press or just the standard old push up, but instead of having your hands shoulder length apart, move them in more and touch your thumb-thumb and index fingers together so it forms a diamond. Remember it also takes enough protein in your diet and an adequate amount of sleep nightly for you to get the results you want. Don't be suprised if your bench press increases as well.
Gear that will give you HUGE triceps!
I update my fitness blog regularly, so check back often.
photo credit: http://www.warriorfitnessworld.com/images/triceps.jpg
No comments:
Post a Comment