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Tricep Exercise Articles: This weeks feature tricep workout & tricep muscle building articles are located on the tricep articles page. We update our tricep workout articles often so check back for updates. Recommended reading
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Build Triceps For a Big Bench!
Today were going to look at 3 tricep building exercises that you can tap on the end of your bench workout, twice a week, to increase your bench! For those of you who want to build triceps and don't work your triceps on the same day as your chest, just incorporate these 3 exercises into your tricep workout. In this article we're going to focus on tricep strength, not size or shape. Remember we're looking to build triceps to increase our bench! The 3 tricep exercises we have chosen for our build triceps for bench program are; close grip bench press (the king of buiding strength in your triceps), tricep dips and skullcrushers (lying tricep extension). 1. Close grip bench press If you're really looking to build triceps strength the close grip bench is your best exercise. To build maximum strength you want low reps and really heavy weights. Triceps are small muscles, they tire easily. Use a spotter to help you if necessary. Do sets of 3-8, don't rest the bar on your chest, keep your elbows in tight and don't lock your elbows out at the top of the exercise. If you're doing them right and your weight is heavy enough you'll feel the burn in your triceps after about 3 reps or so. If not, up your weight! 2. Tricep dips The tricep dip is another important compound exercise to build triceps. Like the close grip bench, the tricep dip allows you to shift really heavy weights (yourself + weight!) and has huge potential to build really strong triceps. For a start, you want to aim to be able to do 3 clean sets of 10 before you add any more weight. Once you can do that, it's time to add some weight and drop the reps down. Add about 5lbs for the first set and aim for 8 reps, add another 5 for the second and aim for 6 and add 5 more for your final set and look for 3-4 reps. If you really want to build triceps, straight after your last set do 1 final set of bodyweight to failure. Build those triceps! 3. Finally our isolation, skullcrushers Scullcrushers are our "finishing" exercise, a solid tricep isolation exercise just to finish your triceps off! Usually to build triceps we would do 3 sets of 10 but we're aiming for tricep strength here so we're going to drop the reps and add a bit more weight. Technique is very important with skullcrushers. If you flair your elbows out to the side when you do skullcrushers you may as well do a shoulder exercise. If need be, get someone to press on the outside of your elbows to keep them in - you'll be amazed at the isolation you can achieve by doing this! So with the skullcrushers, look for about 6-8 reps.
Timing and overtraining Use your common sense when you're working out! Never train your triceps before you bench. Not the day before, not directly before, not even 2 days before. Your triceps and chest need time to recover. Leave 3 days between your chest/tricep workouts. Overtraining will only lead to more frustration for you. To build triceps, train smart. In conclusion There are several reasons why you could be stuck on a bench press plateau and build triceps might be a solution. These 3 big tricep building exercises are the key to building triceps for strength and power. You should be using these tricep exercises in your weekly routine whether you're trying to increase your bench or not. Remember, your muscles need variety to keep building. You can vary this workout by swapping exercise order, using exercise variations (like close grip bench with chains) and swapping workout days.
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