TRICEPS

If you want to have really huge arms you have to make sure to work on both your biceps and triceps. Triceps are one of the hardest muscles to build but with the correct technique you can add some serious size and strength to the muscles.

THE BEST TRICEP EXERCISES

BENCH DIPS

This is a good workout for the triceps and can be done at home.

How its done:

Place two flat benches parallel to each other, about three to four feet apart, you can alternatively use chairs or the edge of your bed.
Sit on one bench facing the other, with your hands grasping the side of the bench
Using your hands to support your weight, lift your feet to the top of the other bench so that the rest of your body is suspended between the two benches.
Cross one foot over the other.
Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle.
Slowly raise back up to the start position by straightening your arms.
You can also place a weight plate on your upper legs for added resistance!

Precautions

Do not go below a 90-degree angle, as this can stress your shoulders.

CHAIR DIPS

This can be done using bars in a gym or using chairs in your home.

To get into the starting position, hold your body at arm’s length with your arms nearly locked above the bars/chairs.
Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
Repeat the movement for the prescribed amount of repetitions.

DUMBBELL TRICEP EXTENSION

If you do not have dumbbells you can use bottles filled with water or filled with sand. This workout can be done either seated or standing.

How its done:

To begin, stand up , or sit, with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
Repeat for the recommended amount of repetitions.

Precaution

The upper arms should remain stationary and only the forearms should move.

BY KAPA187

9 COMMENTS

SEGULA GIGO!!!! September 1, 2011 At 1:13 pm

Lifting the remote and sitting at the table with one hand on moving Nshima from plate to mouth at 45 degree angle is more than enough tricip building activity for me!!!
Boss Man.... September 1, 2011 At 1:20 pm

Thanks Times for the working out tips really needed this,plz do this evy week.
Ba Sata September 1, 2011 At 2:03 pm

i want to get rid of my tummy
Nachale September 1, 2011 At 2:26 pm

This photo scared me. It took me a while to recognize what I was looking at…
Pulamasaka September 1, 2011 At 5:08 pm

wow..nice guidelines for the lazy pot bellied chaps..follow these instructions..
ine ndiwansele September 1, 2011 At 5:31 pm

Manje bavlusaka times naimwe ngecho icha red pamulu apo, kwati ni nyozi.
THE SAINT September 1, 2011 At 5:38 pm

If a muscle doesn’t develop under normal day to day activities, you do not need it. Who wants to look like a sweet potato with twists and turns?
Nine Chale September 1, 2011 At 6:22 pm

#1 you’ve made me laugh. It reminds me of something I read somewhere before: “Never build your shoulder muscle with your third leg!”

Anyhow, I’ve got to give it up to LT once more for the triceps work out tips. It is true that triceps workouts can be tough (compared to biceps)and the results also take longer. I used to do some bench & chair dips during my lunch breaks at work some time back but I stopped after my elbows started aching. Now after seeing this, I feel motivated to try out some Dumbbells. The arms don’t have to be as huge as the ones from the guy in “The Green Mile” (Michael Duncan?) but at least somewhere near there…
Copper bullet September 1, 2011 At 6:24 pm

ps: if you want to get rid of your tummy cut down on the amount of beer your drink hahaha bt. losing stomach fat is the trickiest one to lose