What weight lifter doesn’t want bigger arms and a stronger bench press? One of the most overlooked muscles in most workouts is the triceps. Did you know that the triceps actually contribute a lot more to your overall arm size than your biceps, and they are a vital muscle group in all pressing type exercises. Not matter if you workout at the public gym or your own weight lifting bench you can build bigger stronger triceps.
It is obvious that building bigger triceps must become a top priority to get bigger and stronger arms. Sadly, most lifters do not know how to properly train the triceps. The most common triceps exercises are the pushdowns and kickbacks. The bad news is these exercises are not the most effective way to develop your triceps. Your time and energy would be better spent on compound exercises that allow you to lift heavier weight.
The hard hitting fact is that without heavy weight you can not stimulate all the muscle fibers in the triceps. Your best approach to training your triceps is to do 1 or 2 heavy compound exercises and then follow it with an isolation exercise.
Here are three fantastic tricep exercises :
This crushing exercise is by done lying down on your back on a weight bench with a barbell at arm’s length. You will then bend at the elbows and lower the bar until it touches your forehead. Control is vital here to avoid injury. Start with a weight that you can easily managed for 8 reps.
Keep the tension in the triceps. To do this the elbows must remain close to the body and pointed towards the ceiling. Do not move the elbows forward or backward during the lift.
Dips are the most efficient triceps mass building exercise. The combination of heavy weights and targeted stimulation make it your must do triceps exercise. Start by just doing your body weight. Again keep the tension in the triceps by keeping your elbows still. Once you get comfortable with your body weight you can start holding weights in your feet or a weight belt. Use a close grip and avoid leaning forward as that will shift tension more to the chest.
Close Grip Bench Press
This has proven to be my ultimate triceps lift because the use heavy weight from the supportive efforts of your chest and shoulders. This lift will give you massive triceps. Correct form here is crucial to avoid injury. It is very important to keep the elbows close to your body throughout the movement in order to keep as much tension as possible on the triceps.
The best triceps exercise will stimulate all of the muscle fibers through heavy weight and laser point targeting. Bigger triceps will add size and power to your arms! Your olympic weight bench can give your everything you need to get bigger stronger arms today.
I have found using a slight incline on my bench always gives me better results then laying flat or having it straight up. Great article.