How To Get Triceps

If you are happy with the size of your biceps, you should also learn how to get triceps to make your arms look symmetrical. Weightlifting exercises are one of the best ways to get triceps. If you are a member of a fitness club you can use a variety of different free weights to help build up your triceps. Do three sets of 10 repetitions for each exercise to get triceps fast.

To get triceps you need:

• Barbell
• Weight plates
• Dumbbells
• Weight bench

1. The bench press works the chest but also can help you get triceps. If you want to add some muscle definition to your triceps use a weight that you can bench press 10 times. Lie down on the bench and put your hands on the bar at shoulder width. Lift the bar up off of the upright supports and then lower it down to a little above your chest. Push the bar back up to complete the lift. Do 10 repetitions and then put the barbell back on the upright supports. You might have to put less weight on the bar after the first set if you can't do 10 full repetitions. 
2. Bench dips are another way to get triceps. To do this exercise you need a weight bench. Sit on the edge of the bench and put your hands on the edge of it. Slide down off of the bench so you are holding up your body with your arms. Lower yourself down toward the floor by bending your arms at the elbows and then push back up to finish the exercise. Repeat this for 10 repetitions. If the exercise is too easy try putting a 45 pound weight plate on your lap.
3. Dumbbell triceps kickbacks can help you get triceps. Hold a 20 pound dumbbell in one hand and bend at the waist. Put your other hand on your knee so you stabilize your body. Hold the dumbbell by your side and then raise it behind you for 10 repetitions. Change to a lighter dumbbell if you can't do all 10 repetitions. 
4. Triceps presses are another good exercise to help get triceps muscles. Hold a dumbbell that is about one quarter of your bodyweight with one hand and then grab that hand with your other one. Lift the dumbbell up over your head and then hold it there. Your palms should face up during the exercise. Slowly lower the dumbbell behind your head by bending your elbows. Push it back up to finish and then do 10 repetitions.