As you go to the gym you are going to find that many people are focusing on their biceps and shoulders for arms. However, what you need to understand is that triceps comprises sixty percent of arm muscles. Far too many people overlook the importance of working out their triceps when in fact it is these muscles that can give you more definition to your upper arms. Here are four exercises to help you build up your triceps.
- The first step is to focus on dumbbell kickbacks. For this exercise you are going to need a chair. As you sit on the chair, learn forward until you reach your knees. Grab a dumbbell and place it to the side. You are going to raise the upper arm so that it is parallel to the floor and position your upper and lower arms forming a right angle. As you pull your lower arm forward so that the whole arm is parallel to the floor you will then gradually lower the dumbbell so that the arm forms a right angle.
- The next exercise you can do for your triceps are overhead dumbbell extensions. You will stand erect with your legs apart and your knees slightly bent. While carrying the dumbbell, extend your arm over the head. You will then gradually lower the dumbbell towards your back and extend the arm overhead again. Hold this position for a couple of seconds until your muscle burns and then repeat all of the steps.
- The third exercise is seated dumbbell triceps isolation. For this you will sit on a chair with your legs apart and hold one dumbbell with both hands at a right angle behind your head. Slowly lift the dumbbell while keeping your elbows slightly bent. As you lower the dumbbell slowly, be careful not to hit the back of your head. Take your time lowering it so your triceps really feel the burn.
- The last exercise to build up your triceps is overhead standing press. You will stand erect with your legs apart and your knees slightly bent. While holding a dumbbell in each hand push them forward while extending your arms. You will want to do ten to twelve repetitions for each set you do.
Unlike what many people believe, triceps are a vital part to your arm. They actually consist of more than half of your arms muscles, which is precisely why you want to take the time to work them out. Take the exercises listed in this article and apply them to your workout so you can beef up your triceps.
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