C’mon, we all love our hulking Biceps but if you really want your arms to grow and you want better looking arms overall you can’t overlook the ever important Triceps muscle. The Triceps Brachii muscle makes up almost 2/3rds of your arm’s muscle mass! Go ahead and shake your head in shame as you’ve probably been curling 60lbs for numerous sets in an attempt to make your arms look bigger but never fear! I will give you a few of my favorite triceps exercises you can add onto your workout routine.
Warning: Do NOT go use heavy weights your first time attempting any exercise. Always exercise caution when attempting any new exercise and always start with lighter weights until you’re comfortable with the motion and you have proper form. I have to quote Shaun T on this one but “Form over Speed” if you want to properly work any muscle, you have to USE the muscle and not cheat yourself through reps by using momentum.
I like to do 1 set of each exercise, with little to no break inbetween the sets. So, Overhead extensions, Dips, Pushups, THEN I take a 15-30 second rest. This is my method of doing Supersets to help growth as well as increase my cardio while lifting weights. There are several options to increase or decrease intensity while doing any form of Superset but sometimes I start off heavy with a low number of reps and as I finish a round I go to moderate weights and do more reps and finish out with lighter weights and higher reps. Or sometimes I do it in reverse, there are a number of ways and that’s why lifting is so much fun. Get creative! Now onto my workouts
Seated or Standing One-Arm Overhead Triceps Extension – 3 sets for 8 to 12 reps
Chair/Bench Dips – 3 sets for 15 reps
Triceps Pushup/Sphinx Pushups - 3 sets for 10-15 reps
There are plenty of Tricep exercises you could add to your workout routine, these are just a few I like the most at the moment as they bring the burn the quickest to my triceps. If you have a specific tricep workout or routine you would like me to give a shot, feel free to send it to me through my email or facebook or just drop it in the comments.
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