Training your triceps

A muscle group which is often ignored by starting sporters is the triceps brachii muscle. But if you want to obtain really muscled arms, it's essential to train the triceps. Starting sporters often train their biceps only, but the biceps only takes one-third of your arm. The triceps occupies two-third of your arm, so you can get them to be twice as big as the biceps.

The triceps is also a very important assistant for chest and shoulder exercises like the bench press, push up or the neck press. Throwing a ball is another example of a movement which is delivered by the triceps.

In this article I'll deal with four triceps exercises which are easy to execute at home with a dumbbell set and a bench. It's important to bring variety into your training, so cary out these exercises in turns during the training.

Lying Triceps Extensions

This exercise can either be executed with a barbell or with two dumbbells as well.

1. Grab a barbell overhand. Take place on a bench and lie down with the barbell above your chest. This is the starting position.
2. Move the barbell slowly down behind your head. This is the final position. You should find out your own limit on the level of lowering the barbell. In order to be able to lift it again. Your elbows should always point to the front during the exercise.
3. Move the halter back up again (above your chest).

Repeat this exercise about 10 to 15 times, so add enough weight to be fully exhausted after 10 to 15 reps. This exercise also trains the upper side of the chest and the upper back. For a variation on this exercise, you can also use two dumbbells (one in each hand).

Weighted Bench Dip

This is an easy-to-carry-out fitness exercise. All you need is two benches.

1. Place two benches about 1.5 meter opposite each other.
2. Place your feet on one bench, and your hands on the other one. You're hanging between the benches now (see picture).
3. Try raise your body till your arms are fully stretched. Your feet should stay in a fixed position.
4. Stay in this position for one second and lower your body again to the starting position. Keep the movements slow!

Repeat this about 10 to 15 times. You can make this method more intense by putting weights on your upper legs. This exercise can also be carried out at a "hanging leg raise machine", which is available in most sport schools.

This exercise is excellent to finish your triceps training by doing 3 sets to failure.

Triceps Kickback

For this exercise you need a bench and a dumbbell.

1. Take place on a bench and grab a dumbbell in one hand. This exercise can only be done with one hand at the same time. Your upper body should make an angle of 45 degrees with your upper legs.
2. Place your hand on your knee, to support your body.
3. Hold your arm so tight as possible against your body, so your upper arm is in one line with your upper body. Your elbows should make an angle of 90 degrees.
4. Bring your lower arm up, till your arm is fully stretched. Your upper arm should stay in one line with your body.
5. Bring your arm back to the starting position. Don't use too much weight while performing this exercise. Weights of 2/3 kg (5 lbs) are normal for beginners!

Make 10 to 15 repetitions, and train your other arm afterwards.

Close Grip Bench Press

The bench press is a well-known fitness exercise for your chest. If you hold your hands closer together, you'll train the triceps with this exercise.

1. Grab a halter with a upper handgrip and lie down on a bench with the halter above your head. Your arms should be 10 cm removed from each other.
2. Press the halter up as far as you can. Yourelbows should stay close to your body.
3. Lower the halter again till the starting position.

You should make 10 to 15 repetitions. Instead of a halter, you can also use two dumbbells. With this exercise, you also work your shoulders and your chest.

Intensity

You should train the triceps twice a week. Take sufficient rest between both trainings days. Don't train if you r muscles still feel painful from the previous training. During a training you should train about eight sets of various 3 to 4 exercises. Vary your training often by adding more weight, doing more repetitions and changing the order of the exercises. Your muscles should be surprised during every training. Don't forget to eat sufficient protein and carbohydrates (especially after the training)!

Mon, 24 Dec 2007 | Posted in: Fitness | Posted by: Jeremy Walters

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