How To Perform A Triceps Workout

By Author: Rob Thomas
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Performing a rigorous work out is vital to anyone who is aware of the benefits and serious about being fit. When working out you should definitely exercise all the muscle groups equally. Excessively exercising one area may cause moderate to extreme muscle strain and decreased overall fitness levels. A part of any good routine will include exercising the tricep muscles.

The tricep is essentially a group of three muscles found on the bottom area of the upper arm. Focusing on the tricep will increase upper body strength and muscle size. When working out your upper arms incorporating both a tricep and bicep work out may certainly be to your advantage. If you are just starting these types of exercises, do less reps initially and then do more as you become more physically capable. Any of the exercises highlighted in this article can be used to develop your tricep, remember to combine these routines with other workouts that will include other muscle groups to get more noticeable results.

Exercises that will target the triceps

Lying Barbell Extension

You will work the largest muscle of your tricep when ...
... performing this exercise.

1. To begin lie down with your back directly on a bench.
2. Move your feet so that they are shoulder width apart. You should have someone to help you perform this exercise to prevent personal injury.
3. Ask your exercise partner to place the barbell in your arms. Be sure to grip it correctly and ensure that your hands are no more than shoulder width apart.
4. Extend your arms so that they are entirely outstretched.
5. Using you forearms only, bring the barbell towards you until it nears your forehead.
6. While centering your attention on your tricep muscle push the bar up until it has been returned to the original position.
7. Repeat this exercise according to the number of sets designated in your routine.

Start with lighter weights if you are a beginner and over time increase the size as your body grows more accustomed to it. Have your exercise companion spot you while you do each rep just in case you experience any difficulties.

Tips

You will work out your tricep along with the chest and shoulder muscle groups.

1. Lift a pair of parallel bars and position them so that your hands face each other.
2. Keep your hands straight and bend at the knees.
3. Ensure that you are balanced and hold the proper posture.
4. Move your torso forward while keeping your straight back.
5. Bend your arms slowly and lower yourself until your elbows are perpendicularly positioned.
6. Keep this position for a few seconds and then gradually go back to the original position.
7. Repeat this exercise according to the number of reps needed.

You will need to be able to support your body weight when doing this exercise, if you are just starting avoid doing this exercise altogether until you have developed your triceps effectively enough. As you get progressively better once you start doing this exercise you may add a bit of extra weight to your waist employing a weight belt to make it more rigorous and rewarding.

Tricep Dumbbell Extensions

1. Take up a dumbbell with one hand.
2. Position your feet so that they are shoulder width apart.
3. Lift your dumbbell so that it goes directly above your shoulder with your arms entirely outstretched.
4. Slightly bend your knees to reduce any pain felt in your lower back.
5. Place the dumbbell to the back of your head until your arms are perpendicular to each other.
6. Lift up your arms until they are back to the original position.
7. Repeat this for all reps.

You can perform this exercise using a barbell or two dumbbells to reduce the time spent working out each arm.
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