To build triceps mass, start with heavy weights and lower reps using isolation exercises like close-grip bench presses, reverse body dips, and triceps presses. Warm up properly with two sets of moderately heavy weight. Use proper form and end with an overhead exercise for the greatest stretch.
Most experts agree, before attempting to define a triceps muscle it is important to start by building triceps mass. This is usually accomplished by performing isolation exercises. The first step to building triceps is to focus on heavy weight and lower reps. The triceps are a small muscle group and as such the muscle tires easily. Close-grip bench presses, reverse body dips, and triceps presses are favorites of many bodybuilders.
When building triceps, it’s important to warm up properly before starting the workout. Warm up with two sets of triceps exercises with a moderately heavy weight. Typically eight to 10 repetitions per set are adequate to warm up any muscle group. Since the triceps are a smaller muscle, many trainers choose to work them before working on the biceps or back. Usually, the triceps have started to get tired from working on the biceps and back, and are easily strained even before working on them. By adding a specific routine to build triceps, the result is often a bigger and better triceps.
After warming up properly, begin building triceps with a close-grip bench press. Use heavy weight and high repetitions when performing this exercise. It is essential to use proper form when completing this exercise. Keep your elbows close to your body and do not raise the weight. Push the weight up, forcing the triceps to squeeze at the top and bottom of the exercise. The weight, although heavy, should not be so heavy that the chest and biceps strain when lifting it. This ensures that the triceps are doing the brunt of the work.
To continue building triceps, another good exercise can be the reverse body dip. When working with a dipping machine is not possible, dipping can be achieved by placing the palms of the hands on the seat portion of two dining room chairs and lowering the body until the arms form a 90 degree bend and then pushing the body. support. Make sure it’s possible to complete six to eight repetitions using only body weight before attempting to add weight. Form is very important when building triceps. Upon completion of the dive, it is critical that the body is lowered and raised without using momentum. Squeeze your triceps as your body slowly lowers and rises. Do not lock your elbow when doing this exercise.
It’s important to end any mass-building triceps exercise with an overhead exercise. This type of exercise offers the greatest stretch of any triceps exercise. Start by grabbing a dumbbell under the dumbbells and holding it behind your neck with both hands. Slowly press the weight up, avoiding hitting the back of your head. Keep the weight at the top of the press and force the triceps to contract and squeeze. Slowly lower the weight squeezing your triceps at the bottom as well. Perform six to eight repetitions with as much weight as you can comfortably press.
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