How to Build Big Triceps
How to build big triceps? This question is in everyone’s minds. It seems like every fitness guru in the industry has a different answer. You see, triceps are muscles and as such, need the same attention as any other muscle group when working out. And working out your triceps is no different than working out any other muscle group.
In one training session, do not do all five exercises listed above. Select two to three exercises, and do three-4 sets of ten-12 repetitions. Combine biceps with tricep exercises, or muscle groups like pectorals, shoulders, etc.
To get started on your how to build big triceps exercises, have a good balanced workout routine. A great workout routine will include a heavy duty muscle building program for the chest, back, and shoulders. The shoulders and back should be muscular but not overly stressed. Remember, it is not how much you work out, but how you rest that makes the difference.
Some of the best tricep exercises for building muscle are curls and shoulder presses. These are compound exercises that build large muscle groups at the same time. They work out the whole arm, and use most of the muscle in that area, so they are especially good tricep workouts. Most of the big boys these days are doing dumbbell curls with great success. If you want to know how to build big triceps workouts, learn to do dumbbell curls.
The best triceps workouts are ones that stress both the triceps muscle group, as well as the deltoid muscles group attached to the elbow. Exercises like dips, chest presses, lateral raises, rows, and military presses, are all effective for building up the deltoid muscle group, which will help out your triceps. They also help out the triceps muscle group, because they put the largest amount of force and tension on them.
- The basic principle behind progressive overload is this: whatever exercise you use to exercise your muscle, if more force is required to move the weight, then you will put more force on it. This works both ways. For instance, if you do a set of chin ups, your biceps will grow. However, when you do bench press, your triceps will grow too. So, what you have to do is add more weight to each of these exercises, so that their weights increase, too.
So how to build big triceps? Make sure that you are doing three sets of 12 or more repetitions with 90% of your one rep max every week. Three sets per muscle group is going to be hard enough, but if you are adding weights to each one of them, that number is going to be even harder. The key, however, is to not stop when you reach the one rep max for that particular set. Keep going and keep adding weights to your other sets, too.
A lot of people make the mistake of resting their arms on the bench and then lifting them up. I suggest a different approach. Instead of lifting your arms up, bring them down with a controlled, and deep breathe. You will feel a tremendous burn in your shoulders and chest. Once you have exhaled, you can then move your arms up again with another controlled breath, and then another.
You should also make sure that you are doing the right kinds of exercises like weightlifting, bench pressing, and curls. I recommend that you avoid exercises like squats and deadlifts. All three of these exercises place a great deal of strain on your back, which in turn weakens your whole arm. If you don’t want to get hurt, then stay away from these.
There are two types of workouts to choose from: standard bench pressing and reverse push-ups. Although there are many people who do both kinds of workouts, they will usually gravitate toward only one type. So what should you train?
Standard bench presses start off by raising the barbell with the dumbbells at shoulder level, with your palms facing inward. Your elbows should be straight and your feet should be shoulder width apart. As you raise the barbell to your chest, your elbows should rotate outward, towards your neck, until your arms are perpendicular to the floor. Make sure that your shoulders are pushed back as far as they can go, with your elbows remaining in the starting position.