FITAHOLIC

Complete Beginner Tricep Workout

The triceps are a larger muscle mass than the biceps, and thus need more training than the biceps. To train the tricep muscles you must use more weight and train from various angles as opposed to the biceps.

Utilize these advanced exercise methods to truely define your triceps.

Pic - Lying Dumbbell Extensions - The purpose of this exercise is to train the full length of the triceps with maximum free range of motion. Lye down on a bench with your dumbbells in both hands. Extend the dumbbells behind your head, now press the weight up until your arms are completely locked out. Lower the weight down behind your forehead paying special attention to your arms and make sure they are stayng close to your body. repeat

Pic - Kickbacks - The purpose of this exercise is to develop the upper portion of your triceps. Lean over with your chest parallel to the floor and place your opposite hand on the bench. Now grab a dumbbell with your other hand and extend that arm all the way behind you. Lower and repeat. If you want to make this more challenging then when you extend your arm all the way behind you pulse for 10 reps, and then slowly lower and repeat until failure.

Pic - One Arm Seated Tricep Extension - The purpose of this exercise is to give you the most definition from your tricep muscles. By sitting down you can handle much more weight than standing. Sit down and grab your dumbbell with a close grip. Now bring your opposite hand across your body, abdomen region, and extend your other hand with the dumbbell straight up above your head. Lower the dumbbell behind your head, raise and repeat.

Pic - Dips - The purpose of this exercise is to train the full length of the triceps. So many clients that I have worked with in the past never thought of working their triceps this way, they feel its more of a chest workout. This typically is a chest workout but if you tweak it just a little then it becomes a full fledged tricep workout. To work your triceps, grasp the bar and raise yourself straight up. Now when you lower your body keep your back completely straight to work your triceps. If you lean forward you will begin to work your chest more an dnot your triceps. To increase the intensity of this exercise add a weighted belt with this exercise, just keep your form solid.

Pic - Advanced Dips - The major purpose of this exercise is to develop the thickness of the triceps. Find a raised surface like a bench or even a couch and place your hands, fingers forward, on the edge of the surface. Now extend your legs all the way out while keeping your backside only an inch from the surface. Lower yourself as low as you can without your bottom touching the ground. Raise back up and repeat until muscle failure. Now to make this exercise harder their are several variations. Begin by doing the dips with one leg crossed over the other, and you can even try raising one leg up and then alternate. For the greatest challenge add a weight to your lap, like a 35lb or 45lb weight to your lap and do the dips. Repeat until muscle failure.

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