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www.fitnessgeared.com a bodybuilding fitness forum: today’s point of discussion is Training triceps and how to make them grow.
Just in case if you are not sure what triceps are, the triceps is basically a three-headed muscle. They are three-headed muscles, and they make up about two thirds of the muscles in the back of your upper arms.
It is a known fact that one of the hardest muscles in the arms to train is the triceps. That doesn't mean that it can't be done, however. All it needs are the correct techniques and a diet tailored to build muscle for you to add size and strength to your triceps.
For starters, you have to do what every muscle builder does to build muscle (of course) and that is to eat more calories than your body burns every day. Remember that you're not losing weight, you're trying to build muscle and for this purpose, you need to eat more than 5 meals per day from a wide range of food groups. Fresh foods that include fruits and vegetables, lean meat like beef and chicken and complex carbohydrates like whole grains and breads must form part of your daily diet. Protein is needed if you want to build your triceps, about 2 grams per pound of body weight per day. You also need to load up on your carbs at least one hour before your workout so you will have the energy to finish your workouts.
When you're actually doing your triceps exercises, always keep good form in mind. To do lying triceps extensions correctly, your elbows must be kept in. To really build your triceps, isolate them with every repetition. Also, twice weekly workouts not only build your triceps, it also strengthens it. Take note, however, that when you do your triceps workouts, know the reason why you're doing a particular triceps workout. Is it for strength or muscle building? There are triceps workouts that will really target your specific triceps goal. If you simply want to tone your triceps, use lighter weights and more repetitions. To build bulk, do the opposite: Use heavier weights and fewer repetitions. Also, keep in mind that you can also reach a plateau with your triceps workout too, so make sure to rotate or try out a different regimen every 6 weeks. You must always keep your body guessing so that it does not get too comfortable with your current workout and impair your triceps-building regimen.
Triceps Exercise: EZ-Bar Triceps Extension
Instructions:
-Lay down flat on the floor or on a bench and have the EZ-Bar in your hands
-Arms should be fully extended and feet flat and fixed on the floor for stability purposes.
-With a controlled pace lower the EZ-Bar by bending the elbows. The Bar should come close to the forehead and not bang the forehead!
-Lift up again by extending the elbows fully by using the powerful triceps muscles.
-Repeat for the desired number of repetitions and sets.
What if you don’t have an EZ-bar?
Feel free to use dumbbells, kettlebells, or a straight barbell if you don’t have an EZ-Bar available at your Gym or your Home Fitness Center for that matter.
Triceps Exercise: Narrow Grip Push-Ups
How Do You Execute the Narrow Push-Up Exercise?
-Assume the regular push-up position. Instead of placing your hands wider or about a shoulder width apart this time you bring your hands closer or narrower than a shoulder width apart.
-Lower the body until the upper part of your forearms contacts the lower part of your biceps
-Lift up by performing the push-up motion until your elbows are completely locked out
-Repeat for as many times as you can or for the desired repetitions in case if you are following a specific number of repetitions and sets for your fitness goal.
Theres also The Heavy rope exercise, the Triceps Push Down,you can even do dips to strengthen your tricepS and build it them up.There are all sorts of machines as well to help the tricep
www.fitnessgeared.com a bodybuilding fitness forum: today’s point of discussion is Training triceps and how to make them grow.
Just in case if you are not sure what triceps are, the triceps is basically a three-headed muscle. They are three-headed muscles, and they make up about two thirds of the muscles in the back of your upper arms.
It is a known fact that one of the hardest muscles in the arms to train is the triceps. That doesn't mean that it can't be done, however. All it needs are the correct techniques and a diet tailored to build muscle for you to add size and strength to your triceps.
For starters, you have to do what every muscle builder does to build muscle (of course) and that is to eat more calories than your body burns every day. Remember that you're not losing weight, you're trying to build muscle and for this purpose, you need to eat more than 5 meals per day from a wide range of food groups. Fresh foods that include fruits and vegetables, lean meat like beef and chicken and complex carbohydrates like whole grains and breads must form part of your daily diet. Protein is needed if you want to build your triceps, about 2 grams per pound of body weight per day. You also need to load up on your carbs at least one hour before your workout so you will have the energy to finish your workouts.
When you're actually doing your triceps exercises, always keep good form in mind. To do lying triceps extensions correctly, your elbows must be kept in. To really build your triceps, isolate them with every repetition. Also, twice weekly workouts not only build your triceps, it also strengthens it. Take note, however, that when you do your triceps workouts, know the reason why you're doing a particular triceps workout. Is it for strength or muscle building? There are triceps workouts that will really target your specific triceps goal. If you simply want to tone your triceps, use lighter weights and more repetitions. To build bulk, do the opposite: Use heavier weights and fewer repetitions. Also, keep in mind that you can also reach a plateau with your triceps workout too, so make sure to rotate or try out a different regimen every 6 weeks. You must always keep your body guessing so that it does not get too comfortable with your current workout and impair your triceps-building regimen.
Triceps Exercise: EZ-Bar Triceps Extension
Instructions:
-Lay down flat on the floor or on a bench and have the EZ-Bar in your hands
-Arms should be fully extended and feet flat and fixed on the floor for stability purposes.
-With a controlled pace lower the EZ-Bar by bending the elbows. The Bar should come close to the forehead and not bang the forehead!
-Lift up again by extending the elbows fully by using the powerful triceps muscles.
-Repeat for the desired number of repetitions and sets.
What if you don’t have an EZ-bar?
Feel free to use dumbbells, kettlebells, or a straight barbell if you don’t have an EZ-Bar available at your Gym or your Home Fitness Center for that matter.
Triceps Exercise: Narrow Grip Push-Ups
How Do You Execute the Narrow Push-Up Exercise?
-Assume the regular push-up position. Instead of placing your hands wider or about a shoulder width apart this time you bring your hands closer or narrower than a shoulder width apart.
-Lower the body until the upper part of your forearms contacts the lower part of your biceps
-Lift up by performing the push-up motion until your elbows are completely locked out
-Repeat for as many times as you can or for the desired repetitions in case if you are following a specific number of repetitions and sets for your fitness goal.
Theres also The Heavy rope exercise, the Triceps Push Down,you can even do dips to strengthen your tricepS and build it them up.There are all sorts of machines as well to help the tricep