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Arm building is one of the main goals for most people engaged in weightlifting. During the raising and pressing workouts, the triceps are often neglected. Before engaging in any workout routine, make sure to understand the body structure and how muscles work with one another. Comprehending the nature of the body and its functioning will help you make appropriate choices of exercises that you will engage in to achieve your goal -- great triceps.
During weightlifting, focus on stress from the chest to your triceps. This is because most of the time, the weights you lift do not work the triceps but rather the biceps. Adding weight to the arms will provide endurance that will eventually amplify resistance to the triceps. Use two benches during weight dips. This will help you maintain tension while moving from one bench to the other.
The triceps extension workout requires you to use your hands to strengthen the triceps. Using dumbbells, stretch the hands above your head. Gradually lower the weights by bending your elbows until they are behind your head. Then lift the weights by straightening your hands. Repeat the movement to desired sets preferably five to 10 times.
Close Grip Bench Press
The close grip bench press is one of the most efficient triceps workouts because it allows you to apply intensive pressure to the anterior arm muscles while keeping the elbow near the body. It is similar to a regular bench press only in this case, you will position your hands equivalent to shoulder width. This pose allows you to position your elbow inward without drifting from your body as in the regular bench press. In a close grip bench press, make sure the bar movement is between your lower and upper chest.
Triceps pushdowns provide an effective workout for the deltoids and the posterior upper-arm muscles -- the triceps. Perform rope pushdowns on a weight cable machine by grabbing each of the ropes while you stand facing the cable machine. Make sure your feet and shoulders are apart, your back is straight and your stomach is tight throughout the workout. Pull the rope down near your thighs. At the end of this movement, your arms will be vertical to the floor.