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Triceps
Want big arms? Then consider this - the triceps muscles make up over two thirds of the total size of your upper arms! Now I've got your attention, let's look at how to effectively work this area.
There are a huge range of exercises that help to build your triceps. In addition to the specific ones listed below, many other compound (multi-muscle) exercises also work this area. Examples of this include bench press, push-ups, and dips.
The numerous variations for your triceps include dumbbells, barbells, cables, and machines - each of them work the muscle in different ways, and utilising a variety will ensure that you stay fresh and keep challenging the muscle to grow.
The most popular exercises include the following tried and true favourites:
- Close grip bench press (barbell)
- Standing triceps extensions (cable)
- Lying triceps extensions/Skull crushers (barbell)
- Standing triceps extensions (barbell or dumbbell)
- Kick backs (dumbbell)
- Bench dips
If you are following a five or six day split, then you'll only work this muscle once per week, though they'll also get a hammering when you're working your chest, for example. If you follow a full-body workout programme then you'll work them two or three times per week.
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