Bodybuilding

Exercises for Building Tricep Muscles

Published

10 years ago

January 16, 2012

Although biceps are trained strongly by all young people who come to the gym, hoping that will have great arms, in fact, triceps should receive more attention. Triceps is, normally, two-thirds of the arm muscles and biceps only one third. In conclusion, if you have massive triceps automatically have massive arms too, this is not true for the biceps as well.

Exercises for Building Tricep Muscles

Therefore always try to pay special attention to triceps. Dedication and hard work are undoubtedly two important elements needed for building massive triceps and arms, but not only. Training smart is just as important. Choosing the combination of the correct exercises and transform some ordinary triceps in some exceptional triceps, of course, if you have the right genetic potential. This means if you have a mesomorphs body characterized by genetic predisposition for bodybuilding then you can achieve great results.

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There are two types of exercises to consider for building triceps muscles:

·Parallel dips

·Bench presses

These are the most important exercises for triceps and keep them in mind. There are many young people in the gym losing time with overhead dumbbell extensions in standing. They will not get massive triceps ever. This type of exercise is not too good because it is an isolated one and does not allow using the greater weights. The more important is the fact that it’s also dangerous because it puts more stress on the tendon above the elbow.

Once we talked about building massive triceps for newbie bodybuilders it’s time to analyze some great training triceps types for professionals. If you are one of those experimented bodybuilders then you can opt for doing three different exercises for the triceps.

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Each workout is made up of two exercises that are different from those used in other training. Thus, ensure variety in training. The first workout will consist of parallel dips, followed by overhead extensions at the pulley, bent with the back to the pulley.

The second training may consist of exercises these types: Lying flat on the back push the bar followed by extensions to the pulley. On the third workout, you can do pushups between two banks, with heels on a bench and hands on the other. Using additional weight, sit 1-2 feet discs, followed by extensions of the bar lying.

It is not necessary to train the triceps more than one time per week. Do not forget that many exercises on the pectoral muscles stress the triceps; therefore, compose a training program so that the triceps and chest muscles will be trained in different and distant from each other days. To improve efficiency, do triceps training of different intensities: light-medium - hard, and so on. After a heavy workout let rest for at least 1 week.

In the classical split the triceps, as a rule, is the most overloaded muscle, because of the very specific training on split programs. To increase your triceps it is enough to perform 8-15 repetitions. The total number of sets for the triceps should be around (the sum of all the sets of exercises for the triceps) 1-3.

Always keep in mind that it is a mistake to believe that for muscles of the hands the best choice is isolation. Triceps, as well as other muscles best pumped by doing basic exercises, including bench press and parallel dips. As a general rule for athletes with less than 2 years experience, the best advice does not use insulating exercises.