How to build stronger triceps is one of the most commonly asked questions from bodybuilders. It is also one of the most misunderstood questions when it comes to building muscle.
The truth is, there is actually a multitude of exercises that you can do to build up those muscles. In fact, there are so many exercises that it is actually impossible to write them all down.
But, here are some of the most important exercises - the ones that every bodybuilder should know about. They will help you build more muscle mass and gain more strength in your triceps. So, here they are:
How to Build Strengthier Triceps With Cable Crossovers
This exercise works the vastus lateralis. This muscle controls the motion of the arm. It is called "the master stabilizer". Cable crossovers are done by laying on the floor with both hands down on the ground. Then, extend one arm forward in front of the other with a small rotation (outwards) of the arm.
How to Build Strengthier Triceps With Lat Pulldowns
The latissimus dorsi extends outward. It is responsible for the movement of the lower arm, including the elbow extension and shoulder flexion. To work these muscles, step up on an exercise bench with flat hands. Place a barbell on the chest with the lat pulldown handle pointing upwards. Next, bend the elbow at the elbow joint until the barbell touches your neck.
How to Build Strengthen Your Triceps with Dumbbells
The triceps are actually three separate muscles, and they are commonly known as the triceps major, the triceps minor, and the triceps pyramidalis. These muscles form a triangle with the middle muscle being called the teres minor. Lat pull downs are done by laying flat on a bench with the dumbbells at your sides. Allow the dumbbells to hang down, with the palms of your hands facing outwards.
How to build stronger triceps by using free weights can be quite challenging. Most people try to cheat the system and use weight machines. They make it sound easier than it really is. In order to get the most out of your training, you should focus on form first and the rest will take care of itself. Start light and slowly as you build strength. You'll get stronger and have a more powerful arm sooner than you think.
How to Build Strengthen Your Triceps by Using Exercise Exercises
Lie down next to a machine with your feet shoulder-width apart and place a barbell on your chest. Raise the barbell to your side, keeping your elbows close together and your arms straight. Now perform five sets of overhead press, dumbbell extensions, bent-over rows, chin ups and one-arm rows. Be careful to avoid straining yourself during this exercise, as you don't want your triceps to be overworked.
Another excellent exercise for triceps is performing dips. They can be done with a dip belt, with your body weight, or with a partner holding your ankle to reduce your body weight. The exercise itself is simple as it is effective, simply walk up to the dip bar station, place your hands firmly on the bar, and slowly lower yourself. Repeat eight times, for three rounds to get started and progress from there.
In Conclusion
So now that you know how to build stronger triceps, start doing the exercises above. As soon as you feel that your arms are already strong enough, you can begin to increase the amount of weight. Do not try to lift a lot of weight in one set. Keep it slow and steady, and you will see results within a few weeks. Good luck!
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