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The triceps make up 2/3rds of arm mass, so as many people focus on bicep development, it is more prudent to really focus on building muscle on your triceps if you want bigger arms. Tricep pushdown You can use a rope attachment, or a straight bar on a cable machine. This exercise is great for getting the squeeze in your triceps. Standing with a shoulder width stance and your elbows fixed by your side straighten your arms and squeeze your triceps fully at the bottom of the exercise. You must remember to keep a straight posture, otherwise risk using other muscles in the exercise other then the triceps. Skull Crushers A great compound exercise for the triceps, skull crushers can be performed with a heavy load. Laying on a flat bench, using an EZ bar, place the bar over your head with arms extended. Then bend your elbows and lower the bar towards your head, and back up to the starting position. This exercise can also be performed with a dumbbell in each hand. Dumbbell Overhead Extension...

I know, I used to be there myself. My biceps workout? 5 sets of bar curls, some preachers, some 1-arm concentration curls or maybe hammers, finish up with 21s... and then triceps. Close-grip bench, cable press down, skull crushers, 1-arm dumbbell extensions, dips.... It's a hard cycle to break out of. Arms are fun. They pump up real nice, get that tight, hard feeling, maybe a bulging vein or two. They get a bit bigger, but for freak's sake as much as you're working them, they should be HUGE! Right? Wrong. Want bigger arms? Stop training them. Sounds scary doesn't it? Especially to that arm freak who dedicates a whole day to blasting his guns. You know what I do for arms? At the end of every workout, I do two sets of chins and two sets of dips. Every now and then, maybe once a week, I'll add in some preachers or do some extensions on the triceps machine. And they're the same size now as they were when I was blasting them in isolation 2 hours a week. See, in rea...

How many of us who regularly lift weights pay any attention to the structure and function of the muscle group we are training? Yes, you can get results by blindly doing exercises but if you truly want an impressive physique you need to learn basic anatomy principles. Here is why: 1. Learning about the structure and function of a muscle group will give you a clear understanding how to properly train that muscle for maximal strength, size and power. 2. Knowing muscle anatomy gives you a clear picture of what that muscle looks like. This allows you to picture in your mind exactly how that muscle is working during a particular exercise. 3. Many muscles have multiple functions. You need to know this so you do not over train a particular muscle. In this article I am going to break down the triceps brachii and present its origin, insertion and function. Next, I will give you a list of special exercises that target the entire muscle group. It would be very helpful if you have access to an an...

Have you ever looked at a person's arms and wished your arms could be cut like that? Perfect triceps that have what looks like the perfect imprint of a horseshoe etched into smooth skin. You don't have to be an award winning body builder like Arnold Schwarzenegger or Miss Physique to have really great looking arms. All it takes is some dedication to getting in shape and doing some exercises. Did you know that without physical exercises, the muscles just waste away and fat will get deposited all over your body? On top of that the digestion and metabolism functions of your body get impaired and the breathing capacity of your lungs goes down. Your body is not designed to metabolize fat well unless you perform some physical exertion. Exercises are essentially means of straining various muscles of the body so that they become stronger. Triceps are important muscles that enable your arms to be raised and lowered and lift weight in the process so strengthening of the triceps is import...

The triceps, in case you are not aware, are the muscles on the opposite side to your biceps in your arm. Their location makes them the perfect muscle to train if you own a set of dumbbells. There are a number of different exercises you can do with a dumbbell that will focus on your triceps and I will talk about a few of them here. First though I thought I should explain why it is so important that you perform tricep workouts. First up if you do any bicep exercises at all then you will definitely need to perform tricep exercises in order to even out the arm muscle growth there is no point in doing lots of bicep work if you are not counteracting the growth by performing tricep work! Now that's out the way let's look at some tricep exercises you can perform: Overhead Tricep extensions With this exercise your arms will go right over your head so the dumbbell is touching your upper back. Then you will extend your arms right up into the air, then back again. This is one rep. Make s...

Ever wanted to get big muscular arms and were looking for a routine for bigger biceps and triceps but weren't sure how develop one? Well believe it or not it is not as difficult as you think. Although most people focus mostly on biceps when developing bigger arms, it is just as important to concentrate on triceps. In order to get better results it is best to set one day apart for working on arms. Ideally you want to start with pushing exercises, as they will require more energy than pulling exercises. The first thing you want to do in this case is begin with your triceps exercises first before moving on to a biceps exercise. Begin by performing three triceps exercises followed by three biceps exercises. The three triceps exercises you will perform are : Triceps pull downs : Triceps pull downs can be performed with either a rope attached to a cable pulley or you can use a straight bar attached to a cable. Keep your arms at your sides against your body and the elbows bent at a 90-d...

Triceps workouts are important. This is because your triceps are the biggest muscles you will find in your arms. There are several exercises that you can do to have bigger upper arms. Below are several exercises that can help you out as you begin to build muscles in your triceps. Take note that you need to incorporate several of these and find out which specific exercises are effective for you. Bench Dipping In bench dipping, you will need nothing else but your body and benches to work with. You simply need to use your arms while doing dips between two benches, putting effort and strain in your arms as you haul up your body. Bench Presses Bench presses will need you to have a bench to work on and a barbell that is apt for your size and strength. Do the barbell presses while lying down on your back. The Cable Extension (Inclined) The cable extension exercise will need you to make use of a cable extension, as the name implies. You will need to incline the workout device as you pull the...

You probably hear it all the time in the gym, "let's go do some abs" or "let's go do some biceps". You rarely hear an individual say "its tricep time". Why is this? Outside of the world of bodybuilding, there is a stigma often associated with performing tricep exercises to increase muscle mass. People would rather focus on the more popular muscle groups. For males, it is almost engrained in them from puberty. Guys tend to focus on two muscle groups, the pectorals and the biceps. They firmly believe that these two muscle groups is what makes them more attractive towards women but it goes well beyond that, guys may not say it, but they are also trying to impress other guys. Think about what one of the most common question one guy asks another is in the gym... "How much do you bench?" Little do these guys know that the true test of strength lies with one's ability to perform tricep exercises. A lot of people start lifting weights to ge...

Triceps can be a difficult muscle group to isolate and work on. This unique group of muscles is attached to the biceps, chest and deltoids, so you can see why it isn't so simple to strictly target the triceps. Just performing straight reps over and over really isn't going to give you the results you desire. Most people make this simple mistake when trying to build muscle. Every different muscle really needs to be treated differently. There are certain exercises that are more effective for toning up your thighs, your abs, or your arms. You can't just use the same boring routine over and over and expect this to work on every muscle group. Triceps, as I have pointed out earlier, are a tricky little group. The exercises you use must be specifically designed to target these muscles. Focus on the contraction of the triceps. What this movement does, is split muscle fibres. These split fibres are what help to increase the muscle mass of your triceps. Some exercises to help with t...

This is a question that many skinny guy and gals ask every day. If you are having trouble gaining weight or lean muscle mass then likely your genetics is the main reason. If you come from a family of small-framed people then you will likely be the same. That doesn't mean that you can't overcome your skinny genes. Your metabolism is another reason that you may be having difficulty gaining weight or muscle mass. If you have this problem then you likely have a very high or fast metabolism. All that means is that you have a tendency to burn calories more quickly than someone with a normal or slow metabolism. This is important to know because you can tailor your workouts and your diet according to the type of metabolism that you have. Doing this will help you achieve your goals more quickly, such as how to gain muscle the healthy way. Training routines and methods come in all shapes and sizes. For every weightlifter and bodybuilder out there, there is a routine that goes along wit...

In most every muscle magazine you're bound to find an arm workout along with multiple reasons why the featured workout is more effective than any other. One truth I share with people is that there really is no 'best' workout. Not everyone's muscles respond the same and there are other factors involved such as genetics, diet, training intensity and so forth. However, there are some basics that everyone needs to know for building massive biceps and triceps. If you're training the rest of your upper body intense, your arms are getting a lot of work from that. For instance, with most chest exercises, you're also working your triceps as secondary muscles in those lifts. Likewise, with most back exercises, you're biceps are also getting worked. This is why often times you may work triceps directly after chest on the same day, and biceps after back. They're already somewhat pumped. Although some do the opposite by training biceps on chest day and triceps on b...

Everyone knows if you want big arms you need to train your triceps hard. The tricep is 66% of your arm. There are many routines to stimulate tricep growth. The most effective routine in my opinion is the one below. Skull Crusher- 3 sets of 6-10 reps Close Grip Bench Press- 2 sets of 6-10 reps Cable Push Downs- 1 set of 3-5 reps This is a simple routine for triceps but it is very effective. The skull crusher is the king of tricep exercises. Nothing will give you a workout like 3 sets of skull crushers. The second most effective tricep exercise is the close grip bench press. This will really work the outer part of your triceps. I only recommend two sets of this simply because you will already be very worn out from the skull crushers. Doing more does not equal more growth. The last exercise I highly recommend is the cable push downs. This exercise will work the long part of your triceps. Since you have already done 3 sets of skull crushers and 2 sets of close grip bench press I only rec...

What is the best exercise for tricep mass? If you, like me, believe that the best exercise is the one that results in the largest mass gains, then you should know that there is no ONE BEST EXERCISE for tricep mass. This article will describe why just one exercise is not sufficient for significant mass gains. It will also discuss, the best combinations of exercises for triceps, and how to utilize these within a work out for maximum mass gain. The tricep as its name suggests consists of three muscle bundles or three heads. For maximum mass gain all three heads must be stimulated. No ONE exercise can do this. You might notice that you can lift extremely heavy when it comes to certain tricep exercises but not so much with others. The reason for this is that some bundles maybe more developed than the others. Therefore, it is only common sense that to really gain muscle mass on the triceps, one must stimulate all these bundles and a combination of exercises will be necessary to do this. So...

Are you looking to build big biceps and triceps and supercharge your results in the gym? Big strong biceps and triceps are easily noticed by others in public and it's no surprise that so many men want to sculpt their arms. Big arms convey power and strength and are desired by women as much as rock hard six pack abs. Whether your arms are as skinny as your wrist or you're looking to bulk up your existing muscles, you can achieve your goal if you know the proper steps to take. I'll show you what I did to build big biceps and triceps and literally transform my body from scrawny to brawny. The first thing you need to understand is the two key ingredients to build big biceps. The two most important factors are diet and exercise. If you eat properly and include sources of high protein in your diet, such as lean meats, you'll be able to see results much faster. If you find it difficult to take in so much protein, you can consider protein shakes which are easy to take in and a...

Hi everybody and welcome to the larger triceps in 3 weeks workout! If you wish to blast your triceps in the new decade to come back then you are in the right place. This workout is quick and effective and uses unique exercises for triceps that you most likely haven’t used before therefore lets get right into it! This can be a 2 half workout and is somewhat of a circuit coaching workout but not very therefore let me explain. The primary part of this workout is comprised of 3 exercises and is like circuit training except that you’re going to take a thirty to sixty second break between sets. So, if you are a beginner take a sixty second rest and if you are a lot of advanced take less and less rest time between sets. The second half of this workout is comprised of one exercise with rest intervals almost like half one among this workout, in the thirty to 60 second range. When performing every rep of every set bear in mind to stay sensible form and target slowing the weight when you’re bri...