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Triceps Are Key To Sculpted Arms
By Christina | September 19, 2009
When you think of your arms, you think of your biceps. Then you think about your shoulders. As a last minute thought, you might remember your triceps. Triceps are like the stepchild of muscles in the upper body. The truth is that triceps are, in my opinion, the defining muscle group that broadcasts to the world that you are in shape and that you are a person who takes working out seriously.
No one wants flabby underarms or “chicken wings” yet people are willing to neglect the exercises that will keep their triceps defined and make their arms look more toned. It is always important to work opposing muscle groups. Triceps are equally important to biceps when it comes to strength and definition in your arms.
Here are some of my favorite tricep exercises. Aim to do them back to back without stopping between exercises so that you will be sure to work your triceps to fatigue.
- Tricep Overhead Presses
Stand with your dumbbells straight over your head and bend at the elbows while keeping the rest of your arm straight. Be sure to use heavy enough weights. Do 3 sets of 15 reps. - Tricep Kick-Backs
Place one foot in front of the other and bend forward at the waist, making sure to keep your back flat. Hold the dumbbells in your hand and one arm at a time, kick your arm back while only bending at the elbows. Do 3 sets of 15 reps. - Tricep Dips
Sit on a step, bench, or a BOSU and extend your legs straight out in front of you. Keep your arms pressed against your shoulders and dip your body down and lift up. Make sure your arms are lowering and not just your butt! Elbows should be pointing straight back. Do 25-30 dips. - Tricep Push-Ups
Tricep push-ups are similar to regular push-ups but they work the triceps rather than the chest. Get in a plank position, keeping your arms pressed into your sides. Your hands will be much more narrow than an ordinary push-up. Make sure your elbows are pointing straight back. Lower and raise as you would do a regular push-up, but because of your arm and hand positioning you are concentrating on your tricep muscles. These are challenging. Aim for 10 of them if you are keeping your legs straight out in a push-up position. If you need modifications, do them on your knees, with your back flat. Try to do 15-20 reps if you are on your knees.
Topics: Bodybuilding, Personal Training |
September 24th, 2010 at 2:45 pm
I strongly agree. I have been experimenting with weight training for nearly eight years now. Despite what people say, bicep training is not what makes your arms bigger; it is a much smaller muscle than your triceps. One of the reasons for that is because your triceps are used I believe a lot more often than your biceps. Triceps are essential to a lot of labor-related jobs. Biceps have their moments, however they are not as much of as a necessity compared to the triceps. Tip: tear your triceps up, especially if you want to increase your bench press!