Tricep Workout
Wouldn’t it feel great to have a nice “horseshoe” triceps you could show off at the beach? The tricep seems to be the muscle that is forgotten about when it comes to getting sexy looking arms. Everyone wants to focus on getting bigger biceps and they neglect the triceps. Little do they know, overall arm size is 75% from the triceps and not the biceps. Another great thing about the triceps is that they poke out and are easier seen than the biceps. Today we’re going to talk about some tricep workouts you can do so you know how to get big arms and to tone up your arm muscles and add size to them.
Also, if I were a betting man I would say the average person could build their triceps and make them look better than they could with the the biceps which are more of a stubborn muscle group. Also, biceps require curling and sometimes this doesn’t hit the point and put the stress on the area of the bicep that needs it the most. Whereas there are plenty of different arm workouts and tricep workouts you can do to easily stimulate growth in the tricep area.
The first thing you need to remember if you want to gain size on your triceps is that you need to gain size over your whole body. Many people will work their triceps over and over again and they won’t gain any size. It’s not until they start adding mass on other body parts that mysteriously they start getting bigger triceps. While you obviously need a good tricep workout to grow your arms, your body likes to grow symmetrical. This means that it likes to spread out the mass overall. So if you’re eating a lot of food it will be spread out instead of all of the mass going to a certain body part or another.
So before we talk about any tricep workout, let’s talk about your diet first. If you’re trying to gain mass you need to eat a lot of food. You can work your triceps all day long but you’ll never get the results you want if you don’t first start in the kitchen. I am sure that you’ve heard you need to eat around 6 small meals per day for the best results. While this is the traditional approach, everyone is different. You need to decide how many meals you need to eat to get the calories you need.
A formula you can use to find out how many calories you need is to multiply 20 by your body weight. The result of this will be the number of calories you need to eat if you want to gain muscles mass. You then divide the amount of calories as a whole by how many meals you’re going to eat per day and this will help you decide just how many calories you need to eat for every meal.
Now they we’ve talked about the food part, we’re going to talk about how to get big arms, specifically triceps. We’re now going to talk about tricep workouts and or exercises you need to do for best results.
Tricep Exercise
The first exercise you can do that will stress your triceps more than anything is the close-grip bench press. Put your hands about 12 inches apart on the barbell. Then proceed to lower the bar down to just a few inches above your chest, keeping your elbows tucked in so it will be most of your triceps doing the work and not your chest. The reason you don’t touch your chest is because this will make the exercise that much more difficult. In effect, these are technically called “JM presses”. You can go heavy on these with
sets of 5×5 if you choose or you can mix it up with sets of 4×8.
The next exercise you need to do for your tricep workouts is the bar dip. When you first start out you might have trouble even doing one dip. However, as you progress you’ll eventually get to the point where you’ll have to use weight to make the exercise more difficult. When doing the bar dip, make sure you lower yourself enough that your tricep is parallel to the ground or to the bar your hands are on. Then you can lift yourself back up when you reach that point. Make sure that you keep your elbows tucked otherwise you’ll be working more of your chest. You can also do the same reps and sets as the first exercise.
The last supplementary exercise is the skull crusher. This is where you grab a dumbbell and lay on a flat bench. You hold the end of the dumbbell with both hands and proceed to lower it behind your head. Doing this exercise you’ll really feel it work your upper triceps. You need to be careful not to do too much weight because if your arms get quickly all of the sudden you may drop the weight on yourself and get injured. Try and do reps 10-13 range. This one of the tricep workouts you can do that is guaranteed to help you see results. Now that you know how to get big arms and a good tricep workout it’s time to get started.
