Weight Training Advice
Triceps Weight Training Exercises and Workouts
two-thirds of the upper arms muscle size.
The triceps make up the back of the upper arms. They assist in most chest and shoulder weight training exercises so you should always train the triceps after your chest and shoulders if you do them in the same workout. Because you use the triceps to assist in lifts for these bodyparts you must be careful not to overtrain them.
There are many great weight training exercises to hit the triceps. These include triceps extensions, triceps cable pressdowns, dips, and close-grip or reverse-grip bench presses.
To perform triceps extensions you lift a barbell, curl bar, or dumbell over your head and, keeping your upper arms straight, lower the weight behind your head. Don't go overboard with how much weight you use because you could hurt your elbows. You can also do lying triceps extensions, or 'skull crushers' during your triceps weight training workout. Lie down on a bench with a weight lifted above your body bench press style and bend your arms at the elbows, lowering the weight until it almost touches your head, and lift the weight back into the starting position. To get a better range of motion while performing lying tricep extensions you can lie on the bench with your head off the end of it or do them on a decline bench.
To target the triceps while performing dips on a dip bar, try to keep your upper body as straight as possible so you're not focusing the resistance on your chest. Dips done between 2 benches with weight on your thighs may be a better dip exercise to target your triceps during your triceps weight training workout.
If you perform bench presses with a reverse, underhand grip you'll notice that the triceps seem to do most of the work while lifting the weight. Make sure to lower the weight to the lower chest while doing reverse grip bench presses to hit the triceps. If you've never done these it may feel like the weight want to go toward your head while your arms are extended, so make sure to have somebody spot you. Close grip bench presses are a great triceps weight training exercise as long as you make sure to lower the weight to a few inches above your chest than lift it. Lowering the weight all the way to your chest may put too much pressure on the outsides of the wrists. Laying a small block on your chest as a guide on where to stop the weight while performing close grip bench presses is a good idea as long as you're not lifting too heavy a weight.
Triceps cable pushdowns are a great finisher to a triceps weight training workout. You can perform them with a straight bar, curl bar, or rope attachment. Make sure to contract your triceps hard at the bottom of your reps.
If you train the triceps properly in your weight training routine you'll be well on your way to bigger arms.
When it comes to upper arm weight training, the biceps seem to get all the love when compared to the triceps. This really doesn't make much sense because the triceps muscle actually makes up
