Most Popular Tricep Exercises

The triceps are your arm's largest muscle though most people think it is the biceps. Impressive arms will require tricep exercises. Increasing your arm muscles has a variety of exercises choices for you. The most popular that are used by body builders are detailed below. Plan on performing exercises on every other day or so and not more than three days a week. It is wise to increase the number of days between workouts to two as you increase the amount of weights you are using.

Tricep Bench Dips

There is no argument on how easy these exercises are for your triceps. Two benches placed 30 inches apart and parallel to each other is what you need. Feet on one bench. Hands on the other. Your body is then lowered by bending your arms. Let you body go down as far as it can. For a moment stay there before returning your body up. This exercise can be made more intense by simply adding a weight on your back.

Tricep Dumbbell Kick Backs

Due to its intense focus on the muscles, this is a key exercise for the triceps. Do not go in expecting this exercise to be extremely easy. It is very intense. With one hand, pick up a light dumbbell. Take position standing next to a flat exercise bench. Bend you body until your upper body is even with the ground. Place your hand on the bench for added support. This exercise should be performed with your arms against your side. Bring your arm up in an arch using your forearm. The triceps is best contracted when you hold this position for a moment.

Tricep Push Downs

With an overhead pulley, attach a bar to it. After you do that, stand in front of the pulley with your feet spread apart. They should be in line with your shoulders. Grab the bar. Do it with an overhand grip. Have your arms bent fully, then pull them tight against the torso. Move the forearms alone, in an arcing motion, until the arms are completely straight. Now hold here for a few seconds to fully stretch the triceps.

Close Grip Bench Press

Performing this exercise is very easy. You will see results in your triceps quickly. Lie on your back with your feet at shoulder width and flat on the floor. Take the bar in your hands, with the hands a bit less than shoulder width apart. The barbell needs to be brought out as you straighten your arms, until it is at a point above the lower chest. Arms still tight to the sides, bring the bar back to the chest. Lift the bar back to its original point. Under no circumstances should the bar bounce off the chest.

One point of caution; never use the press bench without a spotter. Be wise and do not add too much weight too fast. Bring your weight up as you get further into your workouts. Tricep muscle growth can be sped up by varying the rate and frequency of the exercises.

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