Most people think that to get bigger arms all they have to do is take out tons of biceps workouts, then follow up on each biceps workout with the perfect magic supplement that promises to add inches of muscle quickly.
And while biceps training is important, your triceps muscles actually make up more than 60% of the size of your arms.
Make training them even more important if your goal is to increase the size of your arms. So today I want to take a look at the most effective triceps building exercises as well as some of the advanced training techniques I used to speed up the growth of my arms.
I will also give you some ideas on how to get all this information and combine the exercises and training techniques into the best triceps workout you may have ever done so let's start first with one of the best triceps bench press exercises.
Although this is a compound exercise that also involves your chest and shoulders, you won't really be able to load the bar with the same weight as any other triceps exercise as with a bench press.
And as with all the other muscles in your body, your triceps will respond very well in terms of growing to heavyweight. To start the exercise, start by lying directly under the barbell and grip the bar slightly as a closet, then shoulder width apart.
Your hands should be about 8 to 12 inches apart, and the narrower your fist, the triceps will isolate.
Next, you'll want to loosen the tape, bring it directly in line with or slightly below your shoulders and begin lowering the tape into your body in an arc like a curve. Normally with a regular bench press, we aim to bring the bar to our nipple line, but with the adductor bench press, you want to aim lower and then so aim to bring the bar to our upper abs.
Your elbows should also be a lot closer to your body. So, maintain a roughly 45-degree angle between your elbows and body instead of the 75-degree angle you would have had while doing the regular bench press with a wider grip.
Once you've lowered the weight under your chest, you want to squeeze again in the same arch motion until the bar is again in line with your shoulders.
Some of the mistakes to avoid while doing this exercise are that you don't really want to put your hands more than about six inches and for some of you even longer than 6 inches it's probably too close because you'll start to strain your wrists and elbows.
You also want to pull in your shoulders and maintain a neutral arch in your lower back, but don't arch your back excessively when you press the weight up. Let's move on to the next exercise which is probably the best exercise to isolate your triceps.
To get started, grab two dumbbells, lie on a flat bench and raise both arms straight until they are locked. Your hands should be in a neutral position in line with your shoulders or slightly above your shoulders. Pull both dumbbells down, aimed directly at the sides of your forehead.
You don't want to bring the dumbbells too far behind your head because then you will start to engage your muscles and will take the tension off your triceps. You also want to make sure that you try to keep your elbows as tight together as possible. You don't want to blow it too far as this will once again take the tension out of the muscles you are trying to target.
Also remember that all the time while bending your elbows, you want to try to keep your upper arms still and not swing them back and forth. With all of that said after bringing the dumbbells to either side of your head, extend your arms so that they are locked back in that starting position, and then repeat the exercise.
You can also perform this exercise on a slight incline or incline to change the angle at which you hit the triceps.
And you can of course do this with an ex-bar instead of dumbbells. Next are the dips. Along with the bench press, dips are one of the best compound exercises for the triceps. Stick to making dips on the parallel bars.
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