The Best Tricep Muscle Exercise Routine For Big Triceps

Tricep are a good addition to the big guns of biceps in the front of the arms.

There are three parts to the tricep; the lateral, medial, and long heads. In order to fully develop the tricep, it is crucial that you work each of these three parts. One tricep exercise will not be enough to work all three parts of the tricep.

The best routine for big triceps is immediately after you work out your chest since most chest exercises also target the triceps. It is a good warm up for your tricep muscles. Work the triceps two times a week with at least 48 hours between workouts. Follow this exercise routine for the biggest tricep growth.

1st Tricep Workout Day:

Standing Dumbbell Extension: Sets 3, Reps 8-10To do this exercise you need a dumbbell at your preferred weight. Stand with the weight over your head, gripped by both hands with the arms extended. Lower the weight behind your head as you bend your elbows and bring it back up.

Lying Tricep Extension: Sets 3, Reps 10To do this exercise you should lie down on a bench holding the barbell with both hands less than shoulder width apart and your arms fully extended over your head. Then move the weight back slightly and lower it down to the top of your head. It is important that you keep your elbows in during the whole movement.

Tricep Dips: Sets 3, Reps 8-10This exercise is done on the parallel bars. You should place yourself between the bars with the bars at the sides of your shoulders. Grip each bar with your palms facing each other. Push yourself up until your arms are almost completely extended but not locked out. Bend your knees and cross your feet. Bring your body weight down slowly as you bend your elbows.

2nd Tricep Workout Day:

Close Grip Bench Press: 3 sets, Reps 8-10This is like a traditional bench press except the hands should be closer together on the bar. Perform it like a regular bench press.

Tricep Push downs: 3 sets, Reps 10This workout is down with a cable pulley with a bar at the end. Place both hands on each side of the bar with your palms facing away from the body. Pull the bar down and straighten your arms all the way.

Tricep Push Ups: Sets 1, Reps 20This move is close to the traditional push up. The only difference is the placement of the hands. Instead of having them shoulder width apart, bring them in closer until the thumbs are almost touching. Come down until your nose is close to the floor.

This workout should be done for the first 4-6 weeks. After that, change it up with some different moves or heavier weights. Remember that the body gets used to a routine. To keep the muscles in shock and still growing you have to give it something new to do.

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Best Exercises For Triceps Size

Is there a lifter out there that doesn't want bigger arms and a stronger bench press? The triceps are one of the most underrated muscle groups.  After all, they contribute a lot more to your overall arm size than your biceps, and they are an important muscle group in all pressing exercises.

With this is in mind it should seem obvious that building your triceps should be a priority if you want to get bigger and stronger.  The problem is that most lifters do not know how to train their triceps properly.  You will often see bodybuilders wasting away valuable energy on things like pushdowns and kickbacks. Now, there isn't anything wrong with these exercises, but the majority of your time would be much better spent on compound exercises which allow for heavy weights to be used.

In fact, you simply can't adequately stimulate all of the muscle fibers in the triceps without incorporating some exercises which allow for heavy loads to be used.  In general it is best to hit 1 or 2 heavy compound exercises and then move on to an isolation exercise to squeeze the last little bit out of your muscles.

With this in mind let's take a look at three fantastic exercises for your tris:

Triceps Skullcrushers

This is probably the body building movement with the most frightening name.  After all, who wants their skull smashed?  But the exercise is aptly named because it is done lying down on your back on a bench with a barbell at arm's length.  You will then flex at the elbows and lower the bar until it touches your forehead. Obviously if you do this in an uncontrolled manner it will hurt your skull!

The key to this exercise is to make sure the tension stays on the triceps.  To do this you want the elbows close to the body and pointed towards the ceiling. It is essential that you only flex and extend the elbows and that you do not move them forward or backward, or you will shift the tension off the triceps.

While this exercise is usually done by touching the bar to the forehead, you can vary the point at which you touch in order target specific sections of the triceps.  In general, shifting lower on the body, such as the chin, will hit the medial head harder, while shifting higher on the body will hit the long head harder.

Parallel Bar Dips

This is the classic triceps mass builder.  Dips are probably responsible for building more triceps msucle mass than any other movement.  This is due to the combination of heavy weights and targeted stimulation that they provide to the triceps.  When you first start lifting you may have trouble completing more than a couple of these, but as you progress it is important to continue adding weight by using a dumbbell between your feet or a specialized dip belt.  The addition of weight will allow you to continue to progress in this movement once you are capable of easily handling your body weight.

As with most triceps exercises, the key to proper performance is to keep your elbows close to the body.  This means using a close grip on the dip bars.  It also means that you should use an upright posture without too much forward lean.  Leaning forward shifts more of the tension to the deltoids and pecs, which is not what we want for our goal of bigger triceps.  Ideally you should descend into the bottom of the exercise until your upper arms were parallel with the ground. However, this will cause shoulder pain in a good percentage of lifters, and in this case you should either shorten the range of motion or skip the exercise altogether.

Close grip BB Bench Press

If this isn't the undisputed king of the triceps movements, then it is pretty close.  The ability to use heavy weights due to contributions from your chest and shoulders allows you to completely blast the triceps and force them to get bigger.  While you want to work on continually getting stronger, you should never sacrifice correct form for weight.  With this exercise it important to keep the elbows close to your body throughout the movement in order to keep as much tension as possible on the triceps.  Even with a close grip the tension can be shifted off of the triceps muscle and put onto the elbow joint if you do not keep the elbows tucked in tight. This obviously not only diminishes your muscle growth, but can lead to elbow and wrist injuries as well.

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The Best Exercises For the Triceps

The triceps to a lot of heavy work and the work load on the tricep from pressing motions involving the shoulders and chest is a lot. For tricep exercises, the weights should be moderate. Really concentrate on the form, do not go very heavy. Squeeze and lock out the tricep at the top of every repetition. And the best exercises for triceps in my opinion are these:

Close grip bench press

It is very similar to the bench press, only a narrower grip is used to take away the tension from the chest and put it on the triceps. It is a great mass builder for the triceps. Your hands should be about 12 inches apart. Lower the weight, keeping your elbows directly under and in line with the path of the bar.

Tricep push downs

Keep the hands 6-12 inches apart and use a small straight bar. Push down and then also lock down. Hold and squeeze the weight for just a split second at full extension. You can also to this exercise one arm at a time using a rope. This method allows you to contract the tricep fully as the muscle is in a natural position to be contracted, when the palm faces the body in a locked position.

Skull crushers

Lower the weight to your hairline at your forehead, using an e-z bar. Return the bar to its starting position, lock out and do not forget to tighten the triceps.

Dips

Only perform modified dips to keep the pressure on the tricep. Start the exercise with a locked out position. Using the triceps lower your body about 4-5 inches. Then return to the original locked out position. Use as little momentum as possible.

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Best Tricep Exercises For Bodybuilding

Building biceps is one of the important parts of body building, but to get really big arms, you need to build your triceps because it makes most of your arm. Building the strength and size of your triceps will also make chest exercises like bench pressing and push-ups much easier as these exercises depend on your triceps. But as you know, the triceps are much harder to train than your shoulders, biceps, chest, and your back.

Let's go in to best exercises starting with the lying tricep extension. To begin, you need to reverse grip an EZ bar with a weight that allows you to do 5-8 reps. Lay flat on a bench and keep your elbows tucked in as much as possible. Then move the bar slowly until it almost reaches your forehead then lift it back to the starting position (above your head). It's important to do this exercise slowly as you could end up hitting your head accidentally.

The next exercise is probably one of the best exercises to build your triceps, and that is the tricep dip. You'll probably see many dip machines in the gym. You can also do this exercise in a dipping bar. To start out put your legs on the bar and left your legs while learning slightly forward. With your triceps isolated, lower your body until your chest is slightly above the bar. The best way to do this exercise is to make sure that your feet are curled up 90 degrees backwards and you are leaning forward.

Let's move on to the tricep extension. This exercise can be done with an EZ bar or with a cable machine in the gym. First hold the EZ bar or cable machine (with the attachment) with a reverse grip. Hold the grip with 6 inches between your hands. Then keep your elbows locked and in then extend downwards until you almost reach your knees from an above starting position.

One of more known exercises for building triceps is the close grip bench press. This is no different from a regular bench press except you hold the grip of the bar about 6 inches apart. With your elbows locked, lower the bar just until it touches your chest and repeat again. It's important to maintain good form when performing this exercise.

In conclusion, the best mass builder for your triceps is probably the close grip bench press. For strength, the dip is the best as it pits you against your own body weight. To avoid injury from tricep exercises, it's important that you do it slow and with good form. With these exercises, good rest, and proper nutrition, you'll see increased size and strength in your arms in no time.

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Building Massive Triceps - A Call to Arms

Triceps are an often overlooked body part. Everyone wants a big fan-shaped chest and bulging biceps while other muscles take a back seat. But if you want sleeve-busting arms, you certainly can't ignore this muscle because it makes up about two-thirds of your arm.

Triceps are made up of three heads; lateral, medial, and long. These muscles are worked by extending the arm and/or anytime you perform a pressing movement. For this reason, triceps take on a lot of work when you perform exercises for chest and shoulders. And as with most compound lifts, such as bench press, many muscles are recruited in during the lift. The triceps are relied heavily (no pun intended) upon during bench presses. Some realize this and use it as an excuse not to train them as intense. But the truth is they need to be given the same focus and intensity as all other muscle groups.

Since the triceps are indeed being work on chest and shoulder day, when you train them you really need to focus on muscle contraction. Much of your arm mass may come from heavy bench presses and shoulder presses, but the details will come from peak contractions when trained individually. This entails performing reps with a full range of motion and squeezing the muscle at the extended part of the rep. This doesn't necessarily mean you should go light; you need to overload the muscle for it to grow. Go heavy with the weights but don't sacrifice form, otherwise you're not going to get the results you're looking for.

Some prefer to train triceps on their own or on a day dedicated to arms while some will train them coupled with another muscle group such as chest and tri's (I've even done them after back and also after shoulders). You can try a variety of techniques, as it's a good idea to make a few changes in your routine every several weeks anyway. Below are a couple of workouts for triceps that can either be done on their own, on arm day, or coupled with another muscle group.

Basic Triceps Routine:

Skull Crushers: 3 sets x 10
Dips: 3 sets x 10
Cable Pushdowns: 3 sets x 10

Massive Triceps Routine:

Close Grip Bench Press: 3 sets x 12, 10, 8
Overhead Dumbbell Extensions: 3 sets x 10
Dips: 3 sets x 12, 10, 8
Rope Extensions: 3 sets x 10

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Ways To Get Bigger Arms

Men and women alike value the look of rippling triceps and bulging biceps. Giant arms are noticeable (and will be admired!) even when they are covered with shirt sleeves. Here are some ideas on best way to get bigger arms. Nothing says "fitness" more than a couple of big, muscular arms.

To begin with, in order to get bigger arms you have to exercise them vigorously. This isn't something you can accomplish sitting on your backside squeezing a pair of rubber balls or spring-loaded hand grips. You've got to hit the gym and work some weights.

The arms are separated into 2 muscle tissue groups: The biceps, the two-part muscle tissue at the front of the arm that is fully contracted when your arms are tightly bowed; and the triceps, a three-part muscle tissue on the back of the arm that is entirely contracted when the limb is straightened.

The bicep muscles are for pulling stuff towards you, the triceps are for pushing them away.

The bicep muscles are worked by far the most while curling weights (positive exercise) and resisting the return to the starting point (negative exercise). A body-builder should make sure to exercise the muscle in both areas of the exercise.

The triceps are labored most while pressing the bar away (positive) and resisting the come back of the burden towards the start position (negative). Like the biceps (or every other exercise) both sides of the movement needs to be exerted.

Your focus-on-arms exercise needs to be performed one day per week. Your arms will get some effort in your other muscle tissue group days, but they should be exercised to total exhaustion only on the focus day. You do not need to work them every day to get bigger arms.

Biceps Workouts

• Barbell and Dumbbell Curls - These workout routines can be carried out in a wide variety of manners, both seated and standing. The actions need to be controlled and done unhurriedly with psychological focus on the bicep muscles. 3 sets of 10 repetitions should be fulfilled for each of the following exercises:

- Seated, close-grip barbell curl.

- Standing, close-grip cheat curl.

- Standing, close-grip cheat curl.

- Incline, face-forward barbell curl.

- Lying face-forward on high bench, barbell curl.

- Standing dumbbell curl.

- Incline dumbbell curl.

- Reverse-grip curl using the easy-curl-bar.

- Concentration curls on Scott Bench using easy-curl-bar.

- Flat Preacher Bench close-grip curls with easy-curl-bar.

Triceps Exercises

• Triceps Presses, Curls and Press-Downs

- Standing close-grip triceps curls.

- Seated close-grip triceps curls.

- French Press supine on flat bench.

- Supine triceps curl and press.

- Reverse-wide-grip bench press.

- Standing dumbbell triceps press.

- Triceps machine press downs.

- Reverse grip triceps press downs.

- Standing triceps press using wall pulley and rope or towel.

- Bent over triceps extension with wall pulley.

Super Sets

Intended for sophisticated muscleheads wanting to get bigger arms, you need to swap a biceps exercise with a triceps exercise. In this way you can shorten the workout period without sacrificing the integrity of the training session. Move between the workouts without respite and 1 minute rest between sets.

Since you have now torn the muscle down with this "killer" training session, it's time to take it easy and rebuild that muscle tissue. A higher-protein diet is vital for the rebuilding. Your diet regime should contain at the least 25% of your calories coming from protein. You also needs to have dietary fats incorporated as they help metabolize the protein.

Protein supplements are good as are amino acids within the form of Lipotropic 3, a compound of three essential amino acids that help lose body weight. Desiccated liver and kelp tablets are also good. A cold-pressed wheat germ oil will raise your energy and staying power.

I hope this info assists you to get bigger arms, bigger than ever before!

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Supersize Your Arms - Bicep Training

One of the most noticeable features of a bodybuilder or anyone who lifts weights consistently is arms, specifically biceps. Everyone wants sleeve busting arms and huge biceps. Many get frustrated in the process though. Unfortunately the shape of one's biceps is genetic for the most part. Some people have that peak whereas others just have a rounded lump. However, regardless of your genetics you can still attain huge arms. Bicep training is really quite simple. Sure, you'll see someone doing some crazy exercises for biceps now and then but don't get on that wagon. To build huge arms, you need some basic key exercises for bicep training. Your muscle mass is going to come from being consistent and getting that squeeze at the peak of each rep. Listed below are a few exercises that you can implement into your bicep training.

Bicep Exercise 1: Standing EZ-Bar Curls

This is indeed one of the most basic exercises for building huge arms. But it is extremely effective. Here's the deal though; you'll see many people load up the bar with a lot of weight and almost throw their back out trying to perform the lift. This isn't going to build huge biceps; it's going to kill your back and put you out of commission for several weeks. Instead, lighten the weight a little and make sure you get full range of motion extending all the way down just shy of locking out your arms then flex your biceps hard at the peak.

Bicep Exercise 2: Standing Alternating Dumbbell Curls

This exercise can prove to be one of the toughest of in your bicep training. If you execute the movement properly, your biceps will feel like they're on fire. Just like with the above bicep exercise listed don't sway or use your back. Use good form, get the squeeze and make sure you feel the movement.

Bicep Exercise 3: Preacher Curls

Some have a tendency to fly through this exercise in their bicep training. Preacher curls are great because they keep you from using your body to get the weight up. This places emphasis directly on your biceps. However, don't just go through the motions. Keep the same concepts as above using full range of motion and getting that squeeze.

Bicep Exercise 4: Dumbbell Hammer Curls

These are great for building massive biceps. Don't be afraid to grab a pair of heavy dumbbells. You can generally use more weight on hammers than doing traditional curls. Throw these into your bicep training routine towards the end.

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5 Great Exercises For Triceps

The Triceps Muscles

Allow me to tell you a little about the triceps muscles. The triceps is a three-headed muscle that is on the back of the upper arm. They are responsible for extending the elbow. Triceps are used when doing any type of pressing movement for the chest and/or shoulders

Why Should You Work Your Triceps?

If you're working your biceps, you shouldn't over look the other side of your arm that contains three muscles, where the biceps contain only two muscles. Muscle imbalances can cause pain and injuries. Your triceps are working throughout your day, weather you know it or not. Anytime you push something, your triceps are involved. Triceps muscles also play a part in shoulder and chest exercises. If you have weak triceps it can disable you from getting a proper chest and shoulder workout.

How Often Should You Train Your Triceps?

You can do tricep exercises up to three non-consecutive days a week. If you're lifting heavy weights, you'll need at least two days of rest before you should start the exercises again. It makes sense to work your triceps only once or twice a week.

5 Exercises for Triceps That Are Sure to Increase Strength & Definition

1. Close grip bench press

This is my favorite triceps exercise, because of how great the results are. You just get ready like a regular bench press, but position your hands no wider than shoulder width. You want to keep your elbows in. At the bottom of your movement, allow the bar to come to the lower portion of your chest. At the top of your movement, the bar should be over your upper chest. Try to keep your forearms perpendicular to the floor at all times.

2. French press aka skull crushers, aka nose breakers

What ever they're calling this tricep exercise today, they work! This exercise works your triceps from a different angle than that of a regular pressing movement. Try to use an EZ curl bar and put your hands shoulder width apart. Lower the bar with control down to your to forehead, or behind your head. Keep your elbows pointed forward.

3. Diamond Pushups or Diamond Press.

You can do theses exercises anywhere! Although, there are places I would not recommend performing these exercises, one would be a courtroom for instance. First, Kneel down on your knees and place your hands on the ground, and make a diamond shape with your hands. Your thumbs should be touching. Lift your body up so that only your toes and hands are making contact with the floor. Make sure your back is straight by tightening your core muscles. While bending your elbows, go as low as you can, and do a pushup.

The Diamond press is with a dumbbell and your hands basically form a diamon on one side of the dumbbell. I typically perform this exercise with very high reps.

4. Kickbacks

When ever I workout my triceps, I always make sure I throw some kickbacks in the routine. Put your hand and your same side knee on a bench for support. Hold a dumbbell with your opposite hand, place the same upper arm parallel to the floor, and then bend your elbow to create 90-degree angle. Keeping your upper arm secure, slowly expand your forearm back until your whole arm is parallel with the ground.

5. Cable Press Downs

Make sure your elbows are in tight and not moving. Keep your whole body still-don't lean on the weight with your body, it takes the workload off of your triceps. Now, press the bar down locking out your arms and feeling a peak contraction in the triceps. Release and let the bar come up as far as possible without moving your elbows. To shock your muscles, you can vary your grip, change the kind of bar you use, how close you stand to the bar, or how wide your place your hands; or you can do a three-quarter movement, going from all the way up to three-quarters of the way down in order to work the lower triceps more directly.

That's it for this one, stay tuned for more training tips and resources!

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Best Tricep Exercises For Mass

Building biceps is one of the important parts of body building, but to get really big arms, you need to build your triceps because it makes most of your arm. Building the strength and size of your triceps will also make chest exercises like bench pressing and push-ups much easier as these exercises depend on your triceps. But as you know, the triceps are much harder to train than your shoulders, biceps, chest, and your back.

Let's go in to best exercises starting with the lying tricep extension. To begin, you need to reverse grip an EZ bar with a weight that allows you to do 5-8 reps. Lay flat on a bench and keep your elbows tucked in as much as possible. Then move the bar slowly until it almost reaches your forehead then lift it back to the starting position (above your head). It's important to do this exercise slowly as you could end up hitting your head accidentally.

The next exercise is probably one of the best exercises to build your triceps, and that is the tricep dip. You'll probably see many dip machines in the gym. You can also do this exercise in a dipping bar. To start out put your legs on the bar and left your legs while learning slightly forward. With your triceps isolated, lower your body until your chest is slightly above the bar. The best way to do this exercise is to make sure that your feet are curled up 90 degrees backwards and you are leaning forward.

Let's move on to the tricep extension. This exercise can be done with an EZ bar or with a cable machine in the gym. First hold the EZ bar or cable machine (with the attachment) with a reverse grip. Hold the grip with 6 inches between your hands. Then keep your elbows locked and in then extend downwards until you almost reach your knees from an above starting position.

One of more known exercises for building triceps is the close grip bench press. This is no different from a regular bench press except you hold the grip of the bar about 6 inches apart. With your elbows locked, lower the bar just until it touches your chest and repeat again. It's important to maintain good form when performing this exercise.

In conclusion, the best mass builder for your triceps is probably the close grip bench press. For strength, the dip is the best as it pits you against your own body weight. To avoid injury from tricep exercises, it's important that you do it slow and with good form. With these exercises, good rest, and proper nutrition, you'll see increased size and strength in your arms in no time.

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The 5 Best Bodyweight Exercises For Building Big, Muscular Arms

I've recently read several articles in which some self-proclaimed fitness "guru" insists that you must choose between bodyweight and weight lifting exercises in setting up your strength or muscle building program. The usual argument claims that bodyweight exercises are absolutely better than weight lifting techniques without any consideration of your specific training objective.

In reality, it's a false debate because if your goal is to build big, muscular arms you should use both bodyweight exercises and weight lifting movements to do so.

Specifically, if your goal is to maximize the size and strength of your biceps and triceps, you need a program based primarily on isolation bodybuilding techniques that are supplemented with compound exercises. These compound exercises should include both weight lifting movements (which I've discussed in other articles) and bodyweight exercises. While the isolation training will stimulate maximum growth in your biceps and triceps, there's no question that the following bodyweight exercises can enhance the amount and rate of that growth and ensure balanced development of your entire upper body.

1. Triceps Pushups

Triceps pushups are the only isolation exercise in this group and designed to minimize chest and shoulder involvement with targeted resistance on your triceps. For proper performance, simply take a standard pushup position with your hands and arms extended and shoulder-width apart. Then slide your hands closer together until your thumbs nearly touch each other. This is the starting position. Slowly lower your arms underneath you and then push yourself back up to the starting position as you would with regular pushups. Make sure that you keep your back straight and your head up for maximum resistance on your triceps.

If your bodyweight doesn't provide sufficient resistance, have a training partner gently place barbell plates on your back as needed to keep your rep range within 6-10 reps per set. A sample pyramid sequence could consist of 3 sets of 10, 8 and 6 reps with gradually increased poundage in each set.

2. Seated Triceps Dips

Seated triceps dips are another terrific triceps builder. To do this exercise, sit on a workout bench or chair with your legs together and extended on the floor in front of you. Your arms should be fully extended and shoulder-width apart behind you. Slide your body slightly forward to suspend yourself so that your arms are bearing your bodyweight between the bench and the floor. With your arms extended and your hands nearly touching behind you, slowly lower yourself as though to sit on the floor and then push yourself back up by extending your arms and returning to the starting position. This exercise, when performed properly, will add tremendous power, shape and definition to your triceps.

Again, if your bodyweight doesn't provide enough resistance, keep your legs together and extend them to another chair or workout bench in front of you so that they're parallel to the floor. Then have a training partner gently place barbell plates on your thighs as needed to keep your rep range within 6-10 reps per set. A sample pyramid sequence could consist of 3 sets of 10, 8 and 6 reps with gradually increased weight in each set.

3. Parallel Bar Dips

Parallel Bar Dips are great for shaping and building mass in the long and medial heads of the triceps. Grasp the handles of a parallel dip apparatus and hold your body suspended between them. For substantial training emphasis on your triceps, hold your torso as erect as possible (leaning forward puts primary resistance on your chest). Inhale as you lower yourself as far down as you can comfortably descend and then exhale as you push yourself back up to the starting position. This exercise is a great bodyweight triceps builder as long as you watch your technique and keep your torso straight throughout the movement.

For an overload effect or to pyramid your work sets, use a harness to hang a barbell plate or dumbbell from your waist for added resistance. Most commercial gyms and some health clubs have these harnesses, so if you need one, ask for it. Make sure to keep your rep range within 6-10 reps per set. A sample overload sequence could include 3 sets of 10, 8 and 6 reps with gradually increased weight in each set.

4. Chin Ups

Chin Ups are excellent for building strength and muscle mass in your biceps. This exercise also thickens the latissimus dorsi ("lats") and rhomboid muscles on the sides and upper-middle portion of your back. Simply grasp the Chin Up bar with an underhand grip and your arms shoulder-width apart. Inhale as you pull your body upward until your chin nearly touches the bar. Exhale as you lower your body to return to the starting position.

For variation and balanced biceps development, you can alternately do this exercise with your arms slightly wider than shoulder-width to place more emphasis on the short head or inner portion of your biceps.

Use a weighted harness if you need to increase your resistance beyond your bodyweight. Make sure to stay within the 6-10 rep range with gradually increased weight in each set.

5. Pull Ups

Pull Ups are another excellent bodyweight exercise for adding power and muscle density to your biceps. Like Chin Ups, this exercise also works your lats and and rhomboids. Pull Ups also put significant resistance on the trapezius muscles in your shoulders when you squeeze your scapulae together at the top of the movement. Simply grasp the Pull Up bar with an overhand grip and your arms spread comfortably but wide apart. Inhale as you pull your body upward until your eyes are slightly higher than the bar. Exhale as you lower your body to return to the starting position.

For variation you can pull your body upward with your chin facing the bar or with your head facing downward as you pull yourself up with the bar behind your neck. When performing this movement with your chin facing the bar, primary training emphasis in on your biceps and lower lats. But when you pull yourself up with the bar behind your neck, focused resistance is placed on your biceps and upper lats. Either approach will add strength and muscle tone to your upper arms.

As with your Chin Ups, use a weighted harness when doing Pull Ups if you need to increase the training resistance beyond your bodyweight. And always make sure you stay within 6-10 reps per set with gradually increased weight in each set.

As you can see, bodyweight exercises and bodybuilding techniques go hand-in-hand when it comes to building big, muscular arms. If anybody tries to tell you something different, tell them to go do some weighted Chin Ups and Dumbbell Preacher Curls.

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How to Get Bigger Triceps

A big pair of triceps impressive me more than a big pair of biceps. If someone's got a big pair of tri's it means they're likely bench over 300lbs for reps and that's an impressive feat of strength. If you want to get big triceps then here's the key exercises that you must do:

Close Grip Bench Press

The exercise is literally as it reads. Grab the bar on the bench and move your hands slightly closer together. This will mean that you'll be using more of your triceps as opposed to your pecs to lift the weight on each repetition. This has gotta be one of the best mass builders for the triceps out there. Along with....

Close Grip Weighted Dips

This exercise has been called the upper body squat in the past because it's such an intensive movement. If you can dip your bodyweight + 30kg or more then your triceps will be packing some serious size. Not only will you work out your triceps but you'll also hit your anterior deltoids (shoulder) and your chest - all in one workout! Great stuff!

Skullcrushers

My personal favourite. The morning after I do 3 sets of 8 at skullcrushers my triceps feel like they are about to explode. I love to finish the workout off with a good solid 3 sets of skullcrushers, trying to put the weight up over time. This exercise is great for hitting the outer head, especially if you can do the exercise with an ez bar.

If you can combine all the above 3 exercises into your routine then your triceps will have no choice to grow because of the incredible stimulus you'll be putting them under.

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5 Killer Tricep Exercises

Everybody loves the bicep curl, but what people often overlook is the roll that the triceps play in developing large, muscular forearms. Your triceps are larger muscles than your biceps, and what's more, they're functional muscles; they play a key role in such basic compound exercises as bench-pressing to pushing back an opponent in a football game. Just because you can't see them when you stare in the mirror doesn't mean you should be ignoring them-much the opposite, in fact. So here are five triceps exercises for you, each designed to get your tri's ripped and powerful.

Half of these exercises are multi-joint exercises, and even the isolation moves are designed to shock your muscles into growing bigger and stronger. Thus dumbbell kickbacks aren't included, because while it's not a bad exercise, it won't provide the most returns for your investment. Also, try to train your triceps with different muscle groups each time-always focusing on the chest or biceps will get you in a rut, so try to incorporate your legs. Finally, pick 2 of these exercises, and perform 3-5 sets of each. Each set should be 6-20 reps, but keep them in the 6-12 range if you want to build size. Perform this workout twice a week-more than that is overtraining.

Pushdown

Use this variation to gain more strength on different angles of the pushdown. Face the cable stack, lock your elbows to your sides, grab the rope or handle attachment, palms down. Do eight reps standing straight, squeezing your tri's at the bottom, and then take a step back so you're at a 45 degree angle. Do another eight reps, then take second step back, so that your back is parallel to the flood, and do a final eight. That's one rep.

Diamond Dip

This variation on the classic dip will keep you from using your stronger side to compensate for your weaker side. Grab the dip bars and begin with your body extended, arms straight, and then lower yourself down, shift your weight to the left, and rise back up, then back down, shift to the right, and up. That's one rep. Make sure to keep your elbows over your wrists.

Bandit Loop Plank Extension

Grab the handles of a Bandit Loop cable, each about 20 inches off the floor, and get into a plank position, on your tip toes, back straight, arms extended, core tight. Lower yourself, elbows in, till your head reaches your hands, and then extend back out. This exercise is excellent for bringing into play key stabilizer muscles that normal triceps exercises don't use.

Close Grip Medicine Ball Push-Up

This exercise forces you to use your stabilizer muscles once more, given the medicine ball's uneven surface and tendency to roll. Place the ball beneath your sternum, grip it with both hands, fingers spread. Lower yourself, spreading your elbows out wide, and then push back up, squeezing your triceps.

Uneven Over-Head Triceps Extension

Grab an EZ-curl bar with an uneven grip, one palm grabbing the vertical part, the other the horizontal. Lower it the bar behind your head, keeping your arms close. This overloads one arm while keeping the other engaged, which is better than a single arm-arm extension

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Six Exercises to Quickly Get the Triceps of a Fitness Model

Have you ever looked at a person's arms and wished your arms could be cut like that? Perfect triceps that have what looks like the perfect imprint of a horseshoe etched into smooth skin. You don't have to be an award winning body builder like Arnold Schwarzenegger or Miss Physique to have really great looking arms. All it takes is some dedication to getting in shape and doing some exercises.

Did you know that without physical exercises, the muscles just waste away and fat will get deposited all over your body? On top of that the digestion and metabolism functions of your body get impaired and the breathing capacity of your lungs goes down. Your body is not designed to metabolize fat well unless you perform some physical exertion.

Exercises are essentially means of straining various muscles of the body so that they become stronger. Triceps are important muscles that enable your arms to be raised and lowered and lift weight in the process so strengthening of the triceps is important. It is also surprisingly simple all you have to do exercise daily. These are the six exercises for quickly getting the triceps of a fitness model:

1. Bench Dips: Perform bench dips by placing your feet on one bench and holding another with your hands you slowly lower bench. Begin with 8 to 10 repetitions and as your strength increases so should the reps. You can also take a weight plate and place it on your lap for more resistance. This exercise is a sure fire way to blast your triceps and ignite major growth to make the back of your arms to make them more toned.

2. Close-Grip Bench Press: Lying on a bench you need to place your hands on a barbell with your hands about 6 to 7 inches apart, so that the focus is on your triceps. Slowly lower the weights to your chest while keeping your elbows close to your body. Push back to the start and repeat. Do 10 to 15 repetitions

3. Barbell Extension (Skull Crushers): In a standing position you need to hold the barbell above your head, making sure not to lock your elbows. Bending the elbows slowly lower your arms down behind your head, making sure to keep your elbows tucked in so the tension in on your triceps, then slowly raise the barbell back to starting position. Repeat 15 to 20 times, until you feel the burn in your triceps.

TIP: This exercise can be done either lying down or standing up with a barbell or dumbbells.

4. Cable Triceps extensions (Push Downs): Using a medium-length straight bar and keeping a body straight with knees slightly bent, tuck the elbows in and slowly push the bar down from the chest while concentrating on the triceps. Each rep is strictly controlled and concentrated. At the bottom position squeeze the triceps for a second or two. Do 3 sets for 15 to 20 reps. Once you are accustomed to the initial sets then you can increase the sets. Take a 30 second break between the sets.

TIP: This exercise can also be done lying down and reaching to the top of your head or sitting and reaching to pull up from behind your head.

5. Dumbbell Extension - Laying on your back hold a dumbbell over your head with both hand holding it under the inner plate using a heat shaped grip. Now with your elbows overhead extend your forearms straight up towards the ceiling by flexing your elbows and then lower the dumbbell back to the starting position. Palms facing in towards each other, lower dumbbells to ears then back up. Repeat 15 to 20 repetitions.

6. Dumbbell overhead press: This is also known as the shoulder press. All you need to do is to sit on a bench that provides vertical back support, pick a pair of dumbbells and raise the dumbbells overhead to the maximum and then bring them down to shoulder level. You can do these together or alternating.

These exercises may sound complicated and the thought of working out may sound scary. However remember the old adage that says, No pain no gain. So if you want to have those beautiful triceps and to have that sleek and toned look it's time to work up a sweat. So if you follow these six exercises it won't be long before you have the triceps of a fitness model.

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The Best Triceps Exercises

The triceps muscle is the large muscle in the back of the upper arm. It is also called a three-headed muscle because there are 3 bundles of muscles joining together from different origins at the elbow.

This is a muscle that moves in opposition to the biceps muscle which is at the front of the upper arms. Training the triceps gives your arms a very well toned look.

There are several different exercises for the triceps but we want you to perform only the best so here they are:

1. Cable push-down

This is by far one of the best exercises for the triceps.

* There is ample emphasis on the triceps which is what you want.
* Because you are pushing a cable, the movement is gentle on your joints.

You can use a straight bar for this exercise.

Quick tips

* Keep your arms locked and make sure you feel the effects of the movement only in your triceps.
* Perform the movement in a controlled motion.
* Keep an upright posture and avoid swinging your legs for momentum.

Variations

* Vary the grip between palms facing down and palms facing up.
* Use different bars/handles. For instance, you could use a V-bar or a rope.

2. Triangle push-ups

This exercise is so called because of the triangular shape that your palms make when you are performing the exercise.

This is an excellent compound exercise for your triceps that focuses the workload strongly on your triceps while also working your chest muscles (pectorals).

When you perform push-ups, the closer your palms are to each other, the more emphasis you place on your triceps.

Variation

Place your legs up on a bench or a gym ball. This also helps train your balance and coordination.

3. Dips

This is one of the best exercises you could perform for the triceps.

The emphasis is very much on your triceps while working partially the chest, back muscles and front deltoids.

All you need is a bench, chair, staircase or anything that is elevated with enough space for your palms to be shoulder width apart.

It takes a bit of getting used to at first but once you get going, you will realize that this is an excellent exercise that also works your balance and coordination.

Progression

You will reach a point when your body starts to feel accustomed to this exercise and you need to step it up a notch.

* You can put your feet up on another bench.
* You can use 2 chairs for your hands and place your feet up on a stand.

And this is the DADDY of dips: bar dips

* This station is often found in a gym.
* This is your ultimate progression for performing dips.
* You are using your triceps to move your whole body weight.
* Perform this exercise with a controlled motion and feel those triceps working.

4. Close grip barbell press

The concept for this is similar to the triangle push-ups.

With a close grip, you are emphasizing the workout on your triceps while secondarily working your chest muscles.

This has to be one of the best exercises ever invented for the triceps.

Variation

Vary the exercise with an E-Z bar or curly bar and a straight bar.

5. Skull crusher

This scary sounding exercise is so called because you get the weight coming towards your skull as if to crush it.

Quick tips

* Please always start the exercise with a light weight to get used to the movement before progressing to a heavier weight otherwise the name of the exercise might become literal.
* Perform the exercise with a controlled motion.
* Keep your arms locked and avoid any kind of swinging.

Variation

* Vary the exercise between an E-Z bar and a straight bar.
* Vary performing the exercise on a bench or on the floor.

Progression

* You could progress the exercise by using dumbbells.
* This way, you isolate the exercise to the individual arms and also increase the need for balance and coordination.
* You could also perform the exercise on a gym ball for even more balance and coordination.
* You could use dumbbells or barbells when performing the exercise on the gym ball.

During each workout session for your triceps, perform 2 of the above 5 exercises and alternate between the different exercises highlighted above for subsequent sessions.

Ultimate tip

It is better to do it right 10 times than doing it wrong 1000 times.

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