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Bodybuilding Triceps Exercises
What many people donít realise is that the triceps make up
70% of your arm width, so any one hoping to build big arms should focus on
triceps just as much as biceps.
Triceps need to be worked from different angles to really develop them.
Here are the top exercises for the triceps muscles
Lying Triceps Extensions: Lie down on a bench with your head just at the end.
Hold a barbell with an overhand grip up in front of your face.
Without moving the position of your elbows lower the bar to just behind your
head. Press the weight back up to the starting position again.
Variations include using an EZ bar or using a solitary dumbbell held at one end.
Triceps Presses: Hold a barbell above your head either with you standing or sitting down, slowly
lower the bar to behind your head and from there push back up to the starting
position again with control.
Variations include using a special EZ bar that you hold with a more wrist
Close Grip Bench Press: This is like the bench press except your hands are holding the bar close
together. This works your triceps instead of your chest.
Hold the bar with your hands close together on it. Press the weight up using
your triceps muscles. Slowly lower the weight back down again to the start.
Dumbbell Kick Backs: Stand with one leg rested on a bench and your hand holding
the edge of the bench. Bend at the waist and with the free hand hold a dumbbell
with your arm raised up to your side. Keeping your elbows stationary, contract
your triceps muscle and press the
weight back until your arm is straight.
Remember not to move your elbow from your side at any point during the movement.
Hold the weight at the top of the movement and give your triceps a squeeze and lower the weight again
while all the time keeping your arm up and to your side.
Lat Machine Pressdowns: Hold the lat machine bar with an overhand grip about chest level, press the bar
down as far as possible while keeping your body straight so as not to cheat on
the exercise by using your body weight. Let the bar up slowly to chest level again
and start the next rep.
Variations include different grips on the bar or using a rope ties to the the
cable instead of a bar.
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