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.

The question that I receive most for tricep development is how can he/she keep their arms from waving. Have you ever seen someone way goodbye to you only to see that their arm flab is also waving? To improve this you must begin training your triceps more than your biceps, its that easy. So many people work out their triceps just like they do their biceps and never try to increase their weight. You can easily handle about 140%-160% of your bicep weight.

Pic - Lying Extensions - The purpose of this exercise is to train the full length of the triceps. Lye down on a bench with your barbell in your hands. Extend the barbell 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.

Pic - One Arm Extension - The purpose of this exercise is to develop the mass of the triceps.
Lye down with one dumbbell and bring the dumbbell across your body to the opposite shoulder. Now raise the dumbbell straight up and turn the dumbbell as you are raising it. Repeat and switch arms.

Pic - Standing Presses - The purpose of this exercise is to develop the full size of the triceps. Stand up and grab your barbell with a close grip. Now raise the barbell overhead and then lower behind your back as far as you can. Extend to the top and repeat.

Pic - Close Grip Presses - The purpose of this exercise is to train the full length of the triceps. Lye down on a bench with your barbell in your hands. Extend the barbell above your head while keeping your hands six inches apart. Lower the barbell to your abdomen while keeping your arms in. Extend all the way back up and repeat.

Pic - Easy 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.

When you are ready for some advanced tricep workouts go here.

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