Triceps are muscles of the posterior upper arm. The muscles are smaller but can get to an impressive size when built properly. The triceps have 3 heads which connect to various parts of the bones including the scapula, ulna and humerus. Even though most people feel that each muscle head is separate entity and works independently, this is an error. When you use the upper arm, the entire triceps muscle comes into play. Like any muscle, the trick to developing these muscles is hard work and repetitive exercises.
Triceps are muscles of the posterior upper arm. The muscles are smaller but can get to an impressive size when built properly. The triceps have 3 heads which connect to various parts of the bones including the scapula, ulna and humerus. Even though most people feel that each muscle head is separate entity and works independently, this is an error. When you use the upper arm, the entire triceps muscle comes into play. Like any muscle, the trick to developing these muscles is hard work and repetitive exercises.
Triceps can be developed with almost any type of upper body weight exercise but today there are experts who believe that specific exercises of the upper arm can lead to faster development of the triceps.
Pushdowns: The classic exercise to build the triceps is the pushdown on a weight. In each case, the elbows should be tucked firmly near the body and the upper body must be straight. The initial weight with pushdown should not be too heavy. It is best to perform at least 10 pushdowns in each set and perform 3-4 sets. And with each set the weight should be gradually increased.
Close grip bench press is also recommended as a way to develop the triceps. This demanding exercise is done while lying on a flat bench initially. The bar should be held slightly close with the hands and a series of 10 bench presses should be done. As you progress the weights can be increased. The major problem with this exercise is that instability of bar can occur if you are not used to the exercise. Start with a low weight and then gradually increase the weight over time. When you get used to the level bench, perform the bench press using an inclined bench. Always have a friend or colleague assist you with this exercise as accidents are not uncommon.
Parallel bar dips are one the hardest exercise to perform. This exercise can really build the triceps but is very tiring. After stretching and warming up, the parallel bar dip should be performed. One should always keep the upper body firm and straight. This exercise also builds the deltoid, pectoralis and abdominus rectus.
Dumbbell extensions can also be done while lying down or standing straight. The dumbbell is lifted over the head and then taken all the way to the back of the neck. One may perform these exercises with the use of a single arm or both arms at the same time. This is the one exercise that should not be rushed as many a body builder has been hit in the head with the dumbbell. It is the quality of the extension that is important not the speed.
Another exercise to build triceps is Bench Dips. Place two benches parallel to each other and a few feet apart. Sit on one bench and grasp the side of the bench. Place your feet straight on to the other bench. Use your hands to support your feet and then suspend your body. After 10 dips, you can then cross over your legs and do the same thing again. Some people even place weights on their upper legs to increase the resistance and make the exercise difficult
Sets and Repetitions: The above exercises will ensure you develop triceps if you develop a program of repetition. Always perform 8-10 presses in each set and do 3-4 sets. The initial set should be done with a light weight and then next 2 sets should be done with slightly heavier weights.
Timing: It makes absolutely no difference when you perform the triceps exercises. Some body builders feel that these exercises should be done after the biceps or chest exercise. It really does not matter. Triceps do get worked up in all upper body exercises and performing the exercise once a week is adequate.
Unlike the biceps, the triceps do take a little longer to develop but if you maintain a regular fitness and bodybuilding program, you will see the results in 20-24 weeks.
Do not forget to eat right.
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