Top 2 Muscle Building Exercises For Triceps
Why You Must Do These For Massive Arms
If you want to have massive arms to show off in a t-shirt you must learn how to train your triceps. It still amazes
me to see guys that are trying to build their arms spending so much time doing biceps curls. Muscle building
exercises for arms must have a heavy focus on triceps. The triceps makes up 2/3 of the mass of the entire arm. If
you have weak triceps you will always have small arms so learn to train them hard.
If you do a lot of heavy pressing movements like bench press and military presses you may have been able to build
some mass on your triceps from that but if you want to take your arms to the next level you will need these two
muscle building exercises.
Weighted dips may not look complicated or be done on a fancy machine but it will pack mass onto your triceps like
no other muscle building exercises can. When your body is forced into movements that use many stabilizers and you
actually have to move your body through space it adapts quickly with a muscle growth response. This works on the
same principle as doing pull ups for back, squats for legs, pushups, and deadlifts for total body mass. Nothing in
the world works as well as these simple multi joint movements for building muscle fast.
If you can't do 6-8 reps of dips with your own body weight then you will need to do some strength work first. Let's
say all you can do is 3 reps max. Do a workout where you do 8 sets of 2 reps with 2 minutes rest in between sets.
Next workout do 10 sets. Once you can complete all 10 sets of 2 reps go to 3 reps for 8 sets followed by another
workout at 3 reps for 10 sets. You are progressively doing more actual dips each workout and increasing your
overall strength. Once you are able to complete around 40 total reps during a workout with your own bodyweight you
will be ready to move on to the muscle building phase and adding weight. You want to do around 4 sets of 6 to 8
reps total and increasing the weight by tying plates around your waist.
Lying Triceps Extension
This is another one of the best muscle building exercises for triceps. It's also known as "skullcrushers". A curled
bar works great for this. You'll lie flat on a bench or with a slight decline. With the weight over your head
slowly lower it down to your forehead while keeping your elbows in. If you let your elbows flare out too much you
will turn it more into a pressing movement and then your shoulders and chest will be doing most of the movement.
Keep the elbows tight and don't use too heavy of a weight that you end up sacrificing form. Do these for 3-4 sets
of 6 to 10 reps each. For some great variations on this exercise try using dumbbells on a decline bench. I've found
this to be very effective at targeting the triceps.
Only 2 Exercises?
Yes, do only these 2 exercises until you have built up some mass on your triceps. Adding anything more and making
it more complicated will actually slow down your gains. These are the two best muscle building exercises to make
your triceps grow fast. Keep increasing the weight and your arms will continually adapt by getting bigger and
bigger. Use this method to gain muscle fast!
by Rick Porter -