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Triceps Muscle Building Workout Routine
The triceps muscle is the larger part of the muscles in the arms. They make up around two-thirds the size of the arm, however, the triceps are still a small muscle group thus any triceps workout should only have a few exercises, plus there shouldn't be too many sets for each tricep exercise. The triceps are used in all pressing exercises such as bench and shoulder presses, for this reason they should be trained with chest and shoulders. Remember the principle of working larger muscle first so triceps are best worked after chest and shoulders. I often train triceps with chest and shoulder workout routine because these exercises act as a warm up before triceps training. In fact big triceps are built up by doing heavy pressing exercises. Exercises such as bench press will add the main mass of muscle to the arms. I often do one main triceps exercise after chest training. Usually I choose lying triceps extensions and train for an increase in strength by attempting to use more weight for 8-10 reps. Every few weeks I go lighter on chest workout with the intention of training the triceps harder with more exercises. This allows the triceps to be hit from various different angles for a great boost in triceps muscle size. Its important to remember that the triceps can become over-trained fairly quickly so its best if beginners start training the triceps gently, try to increase the weight slowly over the course of a few workouts. If the triceps become over-trained they will become weaker and effect the training for the chest and shoulders. Below is a triceps workout I use every 2-3 weeks. Using it infrequently means there is less chance the triceps become over-trained, plus it gives the tricep muscles more time to recover. Recovery is what makes muscles grow after they have been stimulated with the best exercise. Triceps workout
Lying tricep extensions - 2 sets, 8-10 reps Tricep cable pushdowns - 2 set, 6-8 reps Tricep kickbacks - 2 sets, 12 reps Half a dip, held for 30 seconds
Tricep Workout Notes: The kickbacks are the ones where a dumbell is used. Doing one arm at a time I grab a dumbell bend over and hold the upper arm into the side. Holding the upper arm still I raise the dumbell to extend the arm until it locks out at the top. Its very similar to leg extensions but for the triceps muscle. This is a hard exercise so be careful with the weight used!
The last exercise for the triceps is optional, its basically half a parallel bar dip where you stop half way down. Holding the arms in this position puts a great strain on the triceps muscles and will really pump up the arms to finish them off. I must stress that this triceps exercise should only be done by very experienced bodybuilders. Remember the principle of swapping and changing workout routines to keep the triceps muscles shocked into regular, fast growth!
All triceps exercises above should be performed under the guidance of a qualified instructor!!
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