Ways of Building up Your Triceps Effectively

Building muscle tone is of course achieved through a mixture of using the right discount supplements and of course hard work.

When somebody refers to the overall size of their arms, it is not the more obvious bicep they are really talking about, but their triceps. At the back of your arms, the tricep is by far the biggest muscle in your arm. Triceps have a big influence on the shape of your arms so it would be mad to overlook them when training.

Tricep exercises are incredibly important as this muscle group is not only important to the arms, but also to the shoulder and chest. You will want to include these exercises in almost every session.

The cut of a lot of fashion today is aimed toward highlighting the triceps, and over the years it has become much more of a focal point to work out. A lot has also been made of sagging triceps, (or bingo wings) which become more common as we get older. In order to tighten, tone and develop your triceps you need to perform specific weight lifting exercises to increase the lean muscle as well as the strength in the triceps structure.

Doing bench presses with a close grip is one good way to exercises the triceps. Like a regular bench press, the only real difference is that you should have your hands around 6 inches apart on the bar while performing the exercise. This takes a lot of the focus away from your chest and puts it on your triceps. When doing this you may not want to lower the weight all the way to your chest as this can put too much stress on your wrists.

You can also work your triceps by trying a reverse grip bench-press; to do this, grip the bar with a regular wide grip but keep your hands in an underhand position like you would doing bicep curls. This also takes the pressure off the pecs and transfers it to the triceps. Start with much lower weights than normal as you get used to the exercise, it is initially difficult to master.

Tricep extensions are another exercise that specifically targets the triceps. Lift a weight above your head with a straight arm then lower it to behind your head and return to the original position. It doesn’t really matter whether you are seated or standing while performing the exercise. You will normally do with a dumbbell but many weight types are acceptable including barbells and curl bars.

As you get towards the end of your workout a nice exercise to include is the cable pushdown. This is where you push a rope or bar downward, counteracting a weight. Each rep will seriously contract the triceps. If you want to pump the triceps also try pulling outwards with your hands as you push down, assuming the machine allows this motion.

Including these exercises frequently in your routine will help to tone and develop your arms.