Highly Recommended Tricep Exercises

The usual muscles you think of when it comes to large arms are the biceps. You might be surprised to learn that it is the triceps that are actually the largest muscle in your arm. Are good looking arms in your visions? Then you will want to make sure that you exercise those triceps well. Here are several exercises that help define your arms. As with any exercise, you should not do these tricep exercises more than three times a week. With more advanced exercises and more weight, put two days between each day you exercise.

Tricep Bench Dips

You will discover that these are the best and easiest exercises for the triceps. Position two flat benches side by side about thirty inches apart from each other. Now, put your feet on one bench and your hands on the other one. It should resemble the elevated pushup position. Lower your body between the benches. Go down as far as you can comfortably. Hold for a bit and go back up to the original position. Increase the resistance by just adding some weight to your back.

Tricep Dumbbell Kick Backs

This is an important workout for the triceps in that it puts the major focus on those muscles. This exercise is very intense. In one hand, grasp a light dumbbell. Take a stand next to a flat exercise bench. Bend at the waist until the upper torso is parallel to the ground. Put your hand on the bench to support yourself. Be sure to keep your arms along your upper torso while doing this exercise. Keeping your arm straight bring it up with the dumbbell using only your forearm. To get the maximum contraction of the triceps, hold this position for a moment.

Tricep Push Downs

Attach a bar to an overhead pulley. Spread your feet shoulder with and stand in front of the pulley. Using an overhand grip, take hold of the bar. Your arms should be fully bent and pulled close to the side of the body. Move your arms in an arcing motion moving them down until they are completely straight. Compress the triceps by staying in this position for a couple seconds. Lower your arms back to the original position slowly.

Close Grip Bench Press

You will find that this one is easy to do and is great to increase the mass of your triceps. As you lie on your back, place your feet on the floor about the distance as your shoulders are wide. Grab the bar with your hands a little less than shoulder width apart. Bring the barbell to a point at arm’s length over the lower chest, arms still straight. Bring the bar back down to the chest while keeping the upper arms close to the torso. Now return the bar to the starting point. The bar should not bounce off the chest.

As a word of caution, do not work on the press bench unless you have a spotter present. Wisdom demands moving forward carefully, adding weight slowly. Increase the amount of weight that you are using gradually. Just by increasing how fast or how often you exercise your triceps you can build your muscle quickly.

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