Building Tougher and Tougher Triceps

While biceps get the most attention, the triceps are equally important in contributing to strong symmetrical upper arms. The best of triceps building exercise is laying triceps extension (also called “skull crusher”). Lie down flat on a bench, grasp two dumbbells at shoulder width while doing so. Then lower dumbbells backwards in an arc towards forehead until elbows are at an angle of 90 degrees to the shoulder. Raise weight and repeat. Do not move upper arms during the exercise. Raise and lower weight to sides of your head much as you would do to a hammer.

The next good exercise for triceps development is the single arm seated overhead exercise. Sit upright on a flat bench, grasp and lift dumbbells above the head with back of upper arms facing forwards and lower weight behind the head with elbows forming 90 degrees angle relative to the shoulders. Raise weight completely until arms are straight and then repeat. Do sets of 10 to 15 in one go, rest and then repeat. Do not over-tire the triceps as fatigue and damage will halt progress.

The third exercise you could try out to strengthen triceps and chest is to sit on  the edge of a bench, feet out forward, arms at your sides gripping the bench. Then lower your upper body down from the bench, bending elbows keeping knees slightly bent until your weight rests on your heels. Then raise by pushing with hands on the bench. This is one good, simple way to strong triceps.

Nutrition has a big role to play in triceps building exercises. Five meals a day that comprises of fresh fruits, meat and complex proteins and carbohydrates should be taken. Ideally, up to 2 grams of protein should be taken per pound of weight lifted on a daily basis. Sufficient amounts of carbohydrates should be eaten but should be avoided half-an-hour before the start of workout. While carbohydrates will give the requisite energy to the body, proteins will build the muscles during phase of inactivity. For instance, when someone is asleep muscles will be built if about 30 grams of protein is eaten before going to bed.

Building triceps is no magic. Regular workouts, with progression in frequency and weight lifting is what works for anyone, coupled with a good balanced diet with plenty of rest in between too so that muscles can grow. Avoid cardiovascular heavy workouts while concentrating on building triceps.

Triceps should be trained twice a week so that they recover and grow in proportion. For bigger and better triceps, it is the ideal time to do these exercises.  There is a significant difference between triceps workout which is done for achieving two different goals. One is for rendering strength to triceps muscles and the other is for the growth of triceps muscles.

Here sets in the need and importance of rotation of workout. Triceps training routine should be such that its workout is rotated every six to eight weeks. In this way, muscle growth is promoted. For maintenance of triceps plateau, one may choose to either switch between exercises or choose a totally different exercise. This is probably the best way to make triceps look toned and in good shape while maintaining variety.

Triceps building is about serious and determined hard work. One should do this training sincerely by following a proper regimen and eating a protein accentuated diet