Part of the
You Can Learn Weightlifting series.
By Ken Brown
Editor, You Can Learn Series
Updated: September 6, 2004
Take the
time to work on your triceps. The triceps are just as important to a
good looking arm as the work on your biceps. Do you
want the best triceps around? These exercises for the triceps are proven to
bring you exciting, rapid results on your triceps.
When working the triceps, you have to remember that exercises that target the
chest and back also use the triceps, so do
the back and chest workouts first then go heavy on the triceps. Whenever you
are targeting the triceps be sure and add rest days within your workouts. The
workouts for the triceps shown below will give you big, huge, strong triceps
when you add more weight. To tone your body and for aerobic purposes, use these
tricep exercises with lighter weights, but do more repetitions, like 12 to 16
reps, instead of 8 to 12 reps with heavy weights.
As always, if you haven't exercised in a long time or you have
long standing medical problems, be sure and see a doctor before starting this
or any exercise routine.
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Triceps - Dumbbell Kickback
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Place one arm and one knee on a weightbench
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Keep back straight
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Raise arm with dumbbell straight till it is level with your back
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Let your arm bend at the elbow and bring the weight down perpendicular to floor
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This is the starting position
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Straighten arm with weight
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Hold for one second
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Bend arm at the elbow again slowly bringing weight toward floor.
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Repeat 6 to 12 times.
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Switch arms and repeat. For conditioning and good health do 2 sets
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BodyBuilders do 3 to 5 sets
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Triceps - Parallel Dips with Plates
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Hold the edge of a weight bench with your palms with the weight of your body
supported by your arms
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Have someone put a weight plate on your lap
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Slowly lower body to the floor.
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Hold for one second.
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Raise body back to starting position
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Repeat 6 to 12 times.
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For conditioning and good health do 2 sets
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BodyBuilders do 3 to 5 sets
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Triceps - Lying Cross Shoulder Triceps
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Lay down on your back on weight bench.
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Put one dumbbell in each hand
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Extend arms perpendicular to your body
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Bring dumbbell to your shoulder bending arm at elbow
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Extend arm again
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Repeat 6 to 12 times.
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For conditioning and good health do 2 sets
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BodyBuilders do 3 to 5 sets
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Triceps - French Curl
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Lay down on your back on weight bench.
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Hold a barbell with hands close together
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Slowly bend your arms at the elbows and bring the weight toward your forehead
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Be careful you don't hit your head with the weight
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Straighten your arms
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Repeat 6 to 12 times.
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For conditioning and good health do 2 sets
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BodyBuilders do 3 to 5 sets
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Remember to start slow with small
weights, just because you lifted 200 pounds as a 20 year old doesn't mean you
have to begin at that weight. Try 10 pounds or 20 pounds and work up from
there. If you haven't weightlifted in a long time or have never
weightlifted, then start small. I can't stress that enough. These exercises can
be very dangerous if not done correctly or with the proper weight.
I want to encourage you to have fun in your quest for a better, stronger, more
fit body and triceps. Sometimes, you will have to take a day off. Listen
to your body, after a long weekend doing yard work and playing with family and
friends and your body is screaming for a rest, take a day off from your
weightlifting routine and relax and let your body recover. Always think long
term in your exercising goals.
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