Are you looking for a great muscle building tricep workout that will make your arms stand out?
Many people assume that if they want to build muscle and have a great set of arms, then they should focus on bicep exercises. Few people know this, but your triceps comprise the majority of your upper arms. About 75% of the circumference of your arms comes from your triceps muscles. That is why it is extremely important that you concentrate on the right tricep exercises to build muscle and grow your arms.
You triceps not only have form, but they have a ton of function as well. Your triceps are involved in nearly all of your pressing exercises, such as all of the bench presses and shoulder presses. Those exercises are extremely important as muscle builders and are in our list of building muscle fast exercises.
Also, it is easy to see that if you want to increase your one rep max (1RM) in the bench press, you cannot neglect your tricep workout. The workout below includes tricep exercises that will allow you to build muscle fast and get you on your way to an impressive set of arms.
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Triceps Exercise 1: Close Grip Bench Press
Reps: 6 to 10
The close grip bench press is an excellent tricep exercise to build muscle mass. Lie on a flat bench as if you were going to perform a regular bench press. Instead of grasping the bar with a slightly wider than shoulder width grip, use a narrow grip, with your hands approximately 6 inches apart. Lower the bar until it touches your chest in a controlled motion, and then press the bar back to the start position to complete one rep. Be sure to keep you elbows in tight to your body through out the movement. Also, make sure you have a spotter for safety.
Triceps Exercise 2: Lying Triceps Press (Skull Crushers)
Reps: 6 to 10
Again, you will use the flat bench for this exercise. Grab an EZ-Curl bar with an overhand (palms facing your feet) grip. Lie back on the bench and extend your arms straight up as if you have just completed a bench press. Keep your upper arms in an upright and fixed position, and lower the bar to just above your forehead (this is why they are called skull crushers by some) by bending your arm at the elbows. Return the weight to the starting position by straightening your arms. It is extremely important to have a spotter for this exercise. Be sure that your upper arms remain stable and stationary throughout the entire lift.
Triceps Exercise 3: Triceps Pressdown
Reps: 6 to 10
This exercise requires a cable machine with a high pulley. Attach a straight bar handle to the cable. Grab the bar with an overhand (palms facing your feet) grip. The bar should be in front of your chest in the start position. Keeping your elbows tight against your sides and your upper arms in a fixed postion, lower the bar until your arms are nearly straight (you should have a small bend in your arms at the bottom/midpoint of the repetition). In a controlled manner, allow the weight to return to the start position to complete one rep.
|Tricep Workout Routine|
|Close Grip Bench Press||3||6 to 10|
|Lying Triceps Press (Skull Crushers)||3||6 to 10|
|Triceps Pressdown||3||6 to 10|