5 Easy Ways to Boost your Triceps Growth: Triceps are the 3-part muscles opposite to your biceps or on the back of your arm. Triceps are responsible for most of the movements of your arms. Triceps is considered to be the strongest muscle of your arm. Your triceps give complete shape to your arm. Keep in mind that your arm gains size due to your triceps not your biceps only. Everyone wants to grow triceps as much as they can because they are the beauty of your arm. Therefore proper development of triceps matters for everyone who is willing to look stronger.
It is a common myth that if you develop your biceps than your triceps will boost in the same manner, which is wrong. Most section of your arm is composed of triceps rather than biceps. If you don’t pay proper attention to triceps you will be disappointed when you will see guys with their boosted triceps on the beach.
Triceps are considered to be the most important muscles in the upper body exercises at the gym. When you train your shoulder and chest then most of the stress is upon your triceps, and if you have weak triceps then you will not perform more than 3 reps properly. So whenever so attend gym first time in your life, you should pay attention first to triceps as most of the exercises involve the movement of triceps in gym.
Here we will discuss secret ways to boost your triceps in a short period of time at gym. If you perform these exercises accurately then you will see the difference not in months but in weeks. But keep in mind that shaping muscles needs hard work, if you work hard on these exercises then you will see the results yourself. Let’s get with the business…
1. Start With Push-ups
On triceps day at gym start with push-ups as a warm up exercise. Just lie on your stomach with your legs straight. Make your palms flat on the floor as shown in the picture above. Make sure that the distance between your palms in not more than 9 inches. Tight your elbows against your ribs and bend up and down slowly. When you bend down make sure chest is not making contact with the floor. Try to make out 10 reps maximum and minimum of 5 reps.
2. Lying Triceps Extension Exercise
After the push-ups get an EZ curl bar and be prepared for triceps extension workout. Now lie on the bench as shown in the picture above. Make sure not to point your elbows wide but keep them straight. Now make the bar go down beneath your head so that you get a good stretch on your triceps. After that raise the bar back to the place from where you started. Start from lifting light weight on triceps extensions and increase the weight every week by two to three kg.
If you follow this workout properly then this is the best exercise to add mass on your triceps. Try to perform 12 reps including 2 to 3 power reps. Keep in mind that the stress you feel when the bar is at the bottom is the point from where triceps gets strength.
3. Dumbbell Extension
So after you get your hands on the triceps extensions exercise, the next exercise is to do the same but with help of dumbbells. So get a dumbbell weight you feel comfortable to lift up. For the beginners we suggest 5kg dumbbell. After that sit on a straight bench with the dumbbell in your hand and lift it up straight as shown in the picture above. Bend your arms such that the dumbbell comes down stretching your triceps as shown in the image. Make sure you feel the stretch on your triceps. After that move the dumbbell back to its original position. Perform minimum of eight and maximum of 12 reps. Note that you should move dumbbell up and down slowly so that you feel the maximum stretch on your arms.
4. Best of all “Triceps Dips”
Triceps dips are the best of all exercises when it comes to boost triceps growth. Triceps dips are one of those exercises which put stress on all three muscles of triceps at once. More weight you add on during dips your triceps heads will burst out. For triceps dips you require two straight benches. Position yourself on the bench as shown in the image above. Make sure the distance between your both hands is not so wide. Adjust your hands in a position in which you feel easy. Now move as much as your body allows you until you feel the stretch on your triceps. Hold down at the bottom for 3 seconds and then move back up to the position from where you started. Note that dips are difficult to perform at the beginner level. But make sure that you perform minimum of 6 reps in each set of 3.
At the beginner level make sure you perform this exercise at the last of all triceps exercises.
5. Overhead lateral Triceps extensions
Overhead lateral is one of the best exercises in bursting the lateral head of triceps. Overhead lateral exercises do put a nice and good stretch on your triceps on the way down and up as well. Sit on the bench and vertically lift up a decent weigh dumbbell in your hand as shown in the picture above. Now move the dumbbell slowly at one side behind your head to the bottom. Make sure to rest the dumbbell all the way down so that you feel the stretch on your triceps. Try to keep your arm stationary and firm. Try to hold the dumbbell stationary for 3 seconds at the bottom. At the top of the movement make sure to keep your triceps tightened. Try to make out 12 reps in each set of 3.
So these are the best proven methods for beginners to boost their triceps in weeks. Try to start exercise from light weights and increase weight every week. As you increase weight make sure that you perform 2 to 3 power reps with each set of exercise. At last perform each exercise with your maximum intensity. Most of you guys don’t get results because you are not performing with your maximum output. So when you get used-to light weight, increase your weight by adding 1 to 2 kg.
At first your body will be unable to lift the weight, but once you get through it the next day your body will manage to take care of that weight easily. Train hard, especially during the winters as our body gains size mostly in winters.