Exercises For Triceps
If you want really big arms then you must have well developed triceps. Likewise if you want to get rid of the floppy bat wings on your arm then you need to target the triceps. To be honest if you are pushing heavy weights then you should have good size triceps as a by product they are heavily involved in any pushing movement we do. However if you feel the need to add some specific tricep exercises to your routine here are 3 excellent ones to perform.
Close Grip Tricep Press – Using barbell lie flat on a bench then your hands close together holding the bar do a normal chest press movement. The closer grip puts more emphasis on the Triceps and involves them more as you press the weight upwards. This is a great Tricep mass buiding exercise.
Kickbacks – Stand with your torso bent parallel to the floor with a dumbbell in each hand situated down at the sides. Keep your back stable, and bring your elbows up parallel to your torso. Bend your elbows until your arms are in alignment with your torso, and squeeze your triceps muscles. It may even be easier to do one arm at a time. It just depends on what your preference is. Perform until you have completed the desired amount of reps.
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Triceps Extensions – This has been proven to be one of the most effective exercises for triceps, and it is very simple to perform. You can perform this movement either sitting or standing. If you choose to stand, then make sure that your feet are situated at about hip width apart. Either way, make sure that you maintain good posture, and your head and neck remain level and straight. For more challenge, sit on an exercise ball. Use a medium weight to perform this exercise. Grip the weight at one end, and hold over your head. Keep your elbows close to your body throughout the exercises to ensure that the triceps are directly targeted. Start with the arms straight up over your head, and then slowly lower while exhaling until your elbows are at about a 90 degree angle. Be sure to squeeze your triceps when raising the arms back up, and do not lock the elbow joints. Repeat for the desired amount of reps.
Your exercises for triceps should be slightly challenging, especially if your goal is to gain more muscle mass. Make sure that you can do perform a full set of movements with your exercises to make sure the muscle is worked to the maximum. If you are more focused on toning your muscle, then you should do around 15-20 reps with less weight, but still heavy enough to feel a challenge. For more muscle, reps of 6-12 should be performed. Include a Tricep workout maybe once or a week if needed and always perform after the main compound exercises in your routine.
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