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Tricep Exercises - Building Big Triceps Muscle

Tricep Workout & Tricep Training

For men, they seem to be one of the more difficult to develop muscles in your upper torso. To women, they're lost somewhere underneath that drooping bag that sags under your arms. Nonetheless, these three muscles are a part of your anatomy. It just takes the proper training and dedication to lure them out.

These three components combine to make up a vital element of your upper-body development. They're known as the brachialis, the brachii, and the pronator teres, but in more simple, direct terms, we know them as your triceps muscles.

Basic Tricep Exercises

Here are a few triceps exercises that will help you in your quest:

Close Grip Bench Press: These are just like they sound. They are bench presses except with a much narrower grip than what you're used to with standard bench presses. The closer your hands are together during this exercise, the more of the emphasis is placed on the triceps.

Grip the bar so your index fingers are about six inches apart from one another. After lifting the barbell off the rack, slowly lower the weight to the mid-chest section. Just before the bar touches your pectorals, reverse the motion and begin to push the weight upward. As you approach the starting position, you should feel the tension in your triceps muscles as opposed to in your chest. Do not lock your elbows out, but be sure to squeeze your triceps during the contraction.

Try doing three sets of between 10 and 12 repetitions.

Parallel Bar Dips: Like the close-grip bench presses, dips will place some stress on your pectoral muscles and your deltoids. However, the main target with be the triceps, especially if you maintain an erect posture during the exercise.

Come off of your feet as your grab onto the bars and cross your ankles underneath you. Slowly bend your arms as you lower your torso toward the floor. When your elbows are completely bent and you cannot go any lower, raise your body back to the starting position, where you'll squeeze for a moment.

Depending on how advanced you are, you can hang weights from belt around your waist for extra resistance. For now, try 3 sets of 10-15 reps of your own body weight.

More Triceps Exercises for your Workout

If you're not making any head-way in some of your other upper-body muscle groups, perhaps you need to strengthen the triceps, the muscle group that assists in both shoulder and chest workouts. In any exercise in which the range of motion consists of a pushing movement - bench presses, shoulder presses, or simple push-ups - you're triceps are playing an integral role.

So to be tri-umphant in your fitness endeavors, here's a triad of exercises to help you carve those three stingy muscles.

Dumbell Kick Backs: Find a flat bench and a dumbbell of tolerable weight. Placing one knee on the bench for balance, along with its corresponding hand further up on the bench. Take the dumbbell into the opposite hand. You should be bent at the waist so that your torso is parallel with the floor. Without moving your upper arm, kick your lower arm straight back, extending it until it's parallel with the floor. Squeeze the triceps out and then return to the starting position. Repeat this motion for 10-12 repetitions on each arm. Do 3 sets on each side.

Tricep Pressdowns: Attach a handle to the top cable. Take a grip on the handle so that your thumbs are about four inches apart from each other. Lock your arms into your sides and bend your elbows at a 90-degree angle so that your lower arms are parallel with the floor. Slowly push the handle down toward your upper-legs, squeezing your triceps as your arms straighten out. Slowly let the weight pull your forearms back up to the starting position and repeat the movement. Try 12 reps over 3 sets.

A wise way to work triceps into your workout regimen is to couple them with either chest or shoulder workouts, considering you work tris in a number of these exercises. You do not want to subject your triceps to over-training.