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The Most Effective Triceps Exercises

Triceps don’t usually get the attention they deserve. Officially called the Triceps Brachii, which is Latin for “three headed muscle of the arm”, your tricep makes it possible for you to extend your arm and reach for things. Located at the back of the upper arm and running from the shoulder to the elbow, there’s an out-of-sight-out-of-mind mentality when it comes to working out this critical muscle. Perhaps it’s because working your chest and biceps can involve big heavy weights and you can really see what you’re doing and where you are making gains. However, well-developed triceps not only makes you stronger, they add definition to the arm and balance out the strength and mobility of the bicep muscle. Different Approaches for Tricep Exercises You can approach exercises for triceps from two different objectives: building mass or gaining definition. That’s not to say you can’t do or have both, but the way you approach training will be different for each desired outcome. You probably already know that the most effective workouts work complementary body parts, so rather than doing biceps and triceps on the same day, which can exhaust one muscle before you have worked the other, a good combination is chest and tricep workouts on the same day, and then back and biceps on another day. That can help you fully engage each muscle group and work to fatigue in a productive way. Building Mass In Your Triceps If you are looking to build mass, the best triceps exercises will be workouts that use the heaviest weights you can manage and perform the most difficult exercises first. The list exercise that will build the greatest amount of mass in the triceps is relatively short: close-grip presses and dips.  You can add variety to dips by using machines, benches or parallel bars, but remember that the heavier the weight the greater the mass achieved. To build mass start with the exercise that is more challenging for you, and choose a weight that will take you to fatigue in about six to eight reps. Also, try mixing up dips in each set, going from machine to free weights, etc. in rotation. This will help keep you mentally sharp and focused, even when you’re working to muscle failure. You can still achieve mass in your triceps by doing other type of triceps exercises, like skullcrushers or rope pulls, but the greatest size gains will be made with these two primary exercises. Achieving Definition In Your Triceps Definition in the triceps can be achieved using a greater variety of exercises. In addition to dips and close-grip presses, reverse presses (also called skullcrushers,) push downs, triceps extension with a rope, and kickbacks with free weights are all good options. Definition exercises for triceps are generally performed using a lighter weight with higher reps. If working toward a goal of definition, pay close attention to form. Using a weight that is too heavy can engage other muscles to assist. The best definition comes from isolating […]

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