When most people look at a body builders arm they look mainly at the bicep. But what they really should be focused on is the tricep muscle. The tricep is 2/3 of the upper arm, and the bicep the other 1/3.
In this article you will learn the ideal tricep workout to help you obtain those massive arms body builders crave. Every time you work your triceps you should do the big 3 tricep exercises.
The top 3 exercise to incorporate in your tricep workout are the close grip bench press, lying tricep extension (skullsrushers), and tricep dips. Other tricep exercises should also be added along with the big 3 on a rotating basis to ensure your tricep workout helps you to obtain the massive arms you want.
These exercises should be done twice a week with 48-72 hours of rest between workouts. You need to do 3 sets of each exercise. The repetitions depend on your goal. If you want huge muscle mass use heavy weight with 4-6 reps. For a chiseled cut look try doing 10-15 reps.
Close Grip Bench Press
The first of the big 3 tricep exercises is the close grip bench press. The close grip bench press is almost the same as a normal bench press except for 2 main differences.
Your hands need to be about 3-4 inches less than the width of your shoulders and while lowering the weight try to keep your elbows close to your body.
Lying Tricep Extension (skullcrushers)
The second of the big 3 tricep exercises lying tricep extensions, otherwise known as skullcrushers. The reason this is one of my favorite tricep exercises is because it isolates your triceps muscle and you can add a lot of weight. Adding a lot of weight to this exercise helps add massive muscle growth.
The proper technique for this exercise requires that you have a flat bench, curl or straight bar, and your desired weight. Lying down on the bench, hold the weight with the same grip and width that you used with the close grip bench press.
The proper form for this exercise consists of extending your arms above you with the weight slightly past your forehead. Then lower the weight slowly until it is almost touching your forehead. Keep your elbows tucked tightly toward your body.
The third of the big 3 tricep exercises is the tricep dip. This exercise really works your triceps as well as your lower chest. This exercise tests your strength to weight ratio, which is why people that weigh little often can do a lot of dips.
Equipment needed is a parallel dipping bar or a assisted dip machine. Face the dip bar, then get a good grip. Lift yourself taking your full weight onto your arms. Lean forward then slowly lower yourself. Lower your body until your lower chest is even with your hands. To complete the exercise, straighten your arms without locking your elbows.
These 3 exercises should be done with 2 other tricep exercises of your choice. Other popular exercises are the tricep extension, tricep rope extension, and tricep kickbacks. Follow this tricep workoutand you will soon have the arms of your dreams.
John Cole has been working out for many years. After a great deal of research, as well as trial and error, he knows what works and what don’t.