3 Exercises to Build Your Triceps

You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women

If you are looking to build bigger stronger arms you need to work smarter and not just harder. The real secret to building bigger more powerful arms is focusing not on the biceps but actually the triceps. Your triceps are the largest muscle group of the arm. Spending more time on building that muscle and you will see fast results and increased power. Next time you go to train on your weight bench focus more on your triceps and a little less on your biceps.

It is important that we understand that there are three areas of the triceps that must be trained in order to build large powerful defined muscular arms. Lets review these areas and look at the most effective ways to train them.

Long head

This is the large muscle on the back of the arm which makes up the bulk of the triceps. Focus on overhead exercise where your arms are positioned by the ears.

Lateral head

The lateral head is located on the outside of the arm and is best worked by exercises where the upper arms are beside or behind your body like dips.

Medial head

The smallest muscle of the triceps located between the other two heads it is best trained with a straight leg tricep extension. Training the medial will help you create that strong hoarse shoe definition in the triceps.

There are three most do exercises for building your triceps the right way. These are challenging and some of the most effective lifts you can do that will dominate your triceps.

Triceps Push Ups

Assume the push up position with a medicine ball balance in the middle of your chest. Lower your body until your chest hits your chest and push up off the floor so your hands land on top of the medicine ball. Now lower your self while balanced on the ball. Complete three sets of 12.

Straight Leg Tricep Extension

Lie with your back and butt on an exercise ball. Using an underhand grip grab a straight bar set on the lowest pulley setting and with your arms above your head bend your elbows at down bring the bar to your shoulders.

Curl Push Downs

A great bonus workout when doing your biceps is curl a light weight for 8 to 12 reps focusing on pushing down as hard. This is a great way to train your triceps and warm them up before you start your triceps workout.

Using these exercises will take your arms and power to new levels. Bigger triceps will add power, strength, and definition to your arms. The triceps are crucial for building a better body and know you can build them in the most effective way possible. Take your triceps to a higher level when working out on olympic weight bench with these tips.

August 7, 2010 | Filed Under Muscle Building