How To Work Out Triceps
Learning how to workout triceps means understanding the muscle and the routines to support it. The triceps are the major muscle at the rear of the arm (opposite the biceps). If worked properly, triceps give the arm a finished look and provide a much-defined “horseshoe” look. This horseshoe look to the triceps is a desirable outcome of the serious body sculptor. This article will speak to a few ways you can define the triceps by isolating the muscle. The triceps are easy to work out, however most fitness buffs believe other routines work the triceps enough. Although there is truth that the triceps are used, isolating the muscles still garnishes the best results.
To work the triceps you will need:
- Sturdy bench
- Free weights
- Area to workout
- As with any exercise routine, you must first warm-up. This can easily be done by using a stationary bike or treadmill. If not available, try some low impact aerobic routines. In addition, you will want to stretch the muscles. For the triceps, place your arm over your head and bend it down at the elbow. Your hand should be behind your head. With the other hand, push the elbow back and behind the head.
- Once warmed up, you are ready to isolate the triceps with this routine. Using a bench, place your back to the bench and the heel of your palms at the edge. You will push your legs out straight and keep your back close to the bench. Now, using only your arms lower yourself until your elbows are bent as far as they will go. Push yourself up, this is called a dip, perform three sets of ten and increase the repetitions when your strength improved.
- Still employing the bench, place a knee on the bench. With a free weight in the hand opposite the knee, begin to move the arm in a backward motion. Keep your body straight and use only the arm to move the free weight behind you. Do three sets of ten repetitions before switching arms.
- Finally, laying on your back on the bench you can also work the triceps. With a free weight in each hand, begin with the weights straight up in front of you. Bend the elbows in the direction of your palm, which should be facing you. Lower until even with your head and push back up. Do three sets of ten repetition and increase weight over time.
When employing weights be careful that the weight you are using is not too heavy and the bench is sturdy and stable. You want to be able to firmly control the weight throughout the sets and repetition without incident or needing to stop and reset.