TOP TRICEPS WORKOUTS

Undoubtedly the most impressive muscle group of all belong in the arms, now most of those reading this now will instantly think of the Biceps. In fact, the first muscle you would flex in response to the question 'show me your muscles' would be the Biceps, the only decision to be made would be whether or not to go with the casual one arm Bicep pose or the Double Biceps pose. It is the less popular, yet larger and more powerful muscle group, the Triceps which of course I am talking about when promoting the Human body's most impressive muscle.Triceps make up two-thirds of your arm and is considered as the weakest in the group of muscles that assist in doing bench press but it is the chief muscle that operates on your elbows and forearms. Thus, it is very essential to train your triceps and perform the most effective triceps exercises.

When formed correctly the Triceps appear as huge slabs of Meat on the side and back of the Arms. When wearing a long sleeve top it is the Triceps which fill the clothing and bulge the arms outwards giving away that the athlete in question is possessing some serious power. Even from the front view the Triceps can give the Biceps a fantastic platform to look even bigger than they do.
All bodybuilders who are smart are well aware that to build huge arms it is the Triceps that need to be lifting some serious weight. The Triceps make up roughly two thirds of the muscle mass in the upper arms and need a lot more work to grow as oppose to their smaller counterparts, the Biceps.

Extending movements is what works the Triceps most as the main function of the Triceps is to extend the arm and straighten at the Elbow joint. The triceps also play a major part in a few of the more serious compound lifting movements such as Shoulder Press, Dips and Bench Press. As they are called in for support on massive mass building exercise such as these you will often get a close to perfect Triceps workout when simply performing these compound movements.

Isolation movements for the Triceps revolve around pushing the arm from a bent at the elbow position to a straight arm position. In a locked Elbow position the Triceps support the weight and the contraction can help separate the three Triceps heads. Most isolation exercises for the Triceps are performed with the Cables whilst some of the more difficult exercises such as the lying French press can be performed with Barbells or even Dumbbells.

When working out how to fit a Triceps workouts into your weekly training plan, consider separating it from your Chest and Shoulders workouts as they will already be worked close to exhaustion before you even begin and you will not get much benefit from your training session.

Here are some of the suggested triceps workouts that you can do:

1. Close Grip Bench Press

As what the name implies, it is a kind of bench press with much tighter grip compared to the standard bench press. Why close grip? This is to put more stress on the triceps, making an efficient triceps workout.

· Lie down on a bench like in a regular bench press position but put your hands not wider than your shoulders.

· Keep your elbows in and don't let them glide off from your body.

· Do not allow the bar to reach your lower chest but it should stay within your upper chest area.

2. Parallel Bar Dips

This triceps workout doesn't only target your triceps but works on your pectoral muscles and deltoids as well.

· Cross your ankles as you clutch onto the bars.

· Bend your arms slowly as you lower down your torso.

· Lift your body back to its original position when you feel that your elbows are fully bent.

3. Lying French Press

This is a triceps workout that works your triceps from a different angle compared to other pressing exercises.

· Lie down flat on a bench.

· Hold an EZ curl bar with your hands stretched out and your hands shoulder width apart.

· Slowly lower down the bar to your nose or hairline by bending your elbows.

· Stretch your arms to go back to the original position.

4. Lying Triceps Extension (Skull Crusher)

This is the kind of triceps workout that works on the long head of the triceps and allows heavier weights to be lifted.

· Lie down flat on a bench.

· Grab the barbell with narrow-hand spacing with arms stretched.

· By bending your arms, lower the bar behind your forehead to put more stress on your triceps.

· Stretch your arms to go back to the original position

5.Dumbbell Extensions

This exercise can be done either standing or sitting on the bench. While firmly holding a dumbbell, place it above your head with your arms extended. For best results, while extending your arms, keep a little bend in your arms. Slowly lower your arms down behind your head while keeping your elbows in and all the tension on your triceps. Slowly raise the dumbbell back up to the starting position while keeping your elbows in throughout the movement.

6.Single Arm Dumbbell Extensions

Like the previous exercise, this one also can be done either standing or sitting on the bench. Take a dumbbell in your arm and slightly lean your upper body, while keeping your arm tucked into your side at a 90 degree angle. Then extend your arm out and keep your elbow in and at full extension, keep a little bend in your arm. Slowly lower the dumbbell back to the starting point. After you're finished with your set, repeat with your opposite arm.