The Top 5 exercises of all time to work your Triceps at the Gym

Author: Paul Ritchie

Author: Paul Ritchie

Exercise1: The Triangle Push up STEP: 1 Assume the normal push up position, then place your hands beneath your chest with your palms forming a triangle. Put your thumbs and first finger together. STEP: 2 Lower your body and slowly drop your chest down and almost touch your hands. Hold in the down position for 5 seconds, then raise, and repeat for as many repetitions as you can. Do not be surprised if this is only three or four in the beginning. This is one of the hardest push-ups; you can do, so build your repetitions by one or two each day. If you aim to do, many of these push ups straight away you might end up quitting the exercise in frustration, so work up slowly it this exercise will give you tremendous results in time. Exercise 2: The Reverse Triceps Kickback For this exercise, you will need a bench and two dumbbells. STEP 1: Lift a dumbbell in your right hand and put the opposite knee up on the workout bench. Plant your other foot, flat on the ground. STEP 2: Lift the arm holding the dumbbell back and then up to your side. STEP3: Keep the weight at about a 90-degree angle at your elbow. Try and straighten your arm as far as it can comfortably go. STEP 4: Lower from the straight position back to the 90 degree position at your elbow. Obviously, the next thing to do is repeat the process with the other arm. Exercise 3: The Tri -ceps Power Dip This exercise will work all the major muscles in your chest as well as powerfully working your triceps. STEP 1: Ideally you will be using some dip bars on equipment at your gym, but as long as you have two very solid things that you can dip between this exercise is great. Put one hand on each bar and then lift your entire body weight upward, until your arms straightened out. Hold yourself up like this for five seconds. STEP 2: Keep your elbows push in towards your ribs as you slowly lower yourself downward. Bend your elbows until you can fee your forearms pointing down towards the floor. STEP 3: Once you reach the down position hold yourself in this position and then power yourself back up to the original starting position. This is a tough exercise in the beginning, but once your muscles are accustomed to these new pressures, your strength and endurance will improve quickly. Exercise 4: Heavy Dumbbells Rollover STEP 1: Lie down completely flat on your back, bend your knees upward.Grab the heaviest Dumbell you can comfortably lift above your chest safely.Raise the dumbbell up whilst keeping your arms almost straight, and then hold. STEP 2: Hold the dumbbell over your chest and then lower back to your starting position very slowly. The key to this exercise is keeping your arms as straight as you can. Bending your arms a lot will reduce the effect that the exercise is having on building your triceps. Do not try for many more then five repetitions has each set with this exercise, if you can easily do many more then that at the beginning you are probably using a dumbbell that is too light. Exercise 5: Machine Cable Push All large gyms will have a machine where you can attach a bar to a cable that is connected to weights. You will see a few different connections that can be attached to the machines cable. Grab the bar that you can grip on either side with both hands. STEP 1: place your feet about shoulder width apart, bend at your knees slightly.Have your palms facing in towards each other, and slowly pull the bar down towards your mid section. If the strain is to little add some weight and conversely if you can hardly lift the weights off the ground reduce the amount of weight. STEP 2: Lower the bar slowly and evenly whilst dropping your elbows inward. If the weight is right it should be that even a small downward movement should really be working your triceps quite hard. About the Author:

Paul Ritchie is an Australian based business person who enjoys writing.Paul discovered a great system that makes small continuous recurring profits using the internet.You can see Google Sniper at Paul's website

http://www.guruswipe.com

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