How To Build Powerful Triceps

Just in case if you are not sure what triceps are

, the triceps is basically a three-headed muscle. They are three-headed muscles, and they make up about two thirds of the muscles in the back of your upper arms.

Yes, they count more than the biceps in terms of their cross-section size. So it is wise to train these muscles to have nice looking arms whether you are a man or woman.

There are plenty of exercises to use that target those muscles, and I will provide two examples that you can use as soon as you wish to get started today.

Triceps Exercise One: EZ-Bar Triceps Extension

Instructions:

-Lay down flat on the floor or on a bench and have the EZ-Bar in your hands

-Arms should be fully extended and feet flat and fixed on the floor for stability purposes.

-With a controlled pace lower the EZ-Bar by bending the elbows. The Bar should come close to the forehead and not bang the forehead!

-Lift up again by extending the elbows fully by using the powerful triceps muscles.

-Repeat for the desired number of repetitions and sets.

What if you dont have an EZ-bar?

Feel free to use dumbbells, kettlebells, or a straight barbell if you dont have an EZ-Bar available at your Gym or your Home Fitness Center for that matter.

Triceps Exercise One: Narrow Grip Push-Ups

I intentionally left this exercise as a second one to choose from for those who would like to perform body weight exercises or would like to work out in the privacy of their homes and dont necessarily have the fitness equipment that was mentioned above.

How Do You Execute the Narrow Push-Up Exercise?

-Assume the regular push-up position. Instead of placing your hands wider or about a shoulder width apart this time you bring your hands closer or narrower than a shoulder width apart.

-Lower the body until the upper part of your forearms contact the lower part of your biceps

-Lift up by performing the push-up motion until your elbows are completely locked out

-Repeat for as many times as you can or for the desired repetitions in case if you are following a specific number of repetitions and sets for your fitness goal.

Some women or men wont be able to perform this exercise in particular if they just started working out, and that is fine.

You can try the modified push-up position where you place the knees on the floor rather than your feet. That way you reduce the weight your are lifting and the exercise become less challenging.

by: Mohamad Alodah

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