How to Build Stronger Triceps

Triceps are the often-forgotten muscles that contribute to sleeker arms. Located on the opposite side of the biceps at the back of the upper arm, well-defined triceps make the arm look bigger - and they add a little pop to your jump shot.

Difficulty: Moderate

Instructions

Things You'll Need:

• Weight Gain Products
• Health Club Memberships
• Home Gyms
• Plate Weights
• Weight Belts
• Weight Benches
• Weight Lifting Gloves

1. Grasp a dumbbell lightly with your right hand. For starters, use a weight that's less than 10 pounds.

2. 

   Sit on the edge of a chair or workout bench, keeping both feet flat on the floor, knees apart, shoulders relaxed, abdominals contracted and back straight.

3. 

   Raise the weight above your head, making sure not to bend your back or use your left hand to help hold the weight.

4. Keep the palm of your right hand turned inward and the right arm close to the ear as you get into position for the exercise.

5. 

   Slowly bend your elbow until the end of the dumbbell almost touches the top of your right shoulder. Focus on contracting your tricep throughout the exercise.

6. Hold the position for 1-2 seconds.

7. 

   Slowly raise the weight until arm is extended. You should feel the tricep muscle contract. Avoid locking the elbow.

8. Repeat 8-12 times. The entire movement should be smooth and last 5 seconds.

9. Switch the weight to the left side and repeat exercise.

10. Do 2-3 sets of 8-12 repetitions with each arm.

Tips & Warnings

• After two to four weeks, increase the weight by 1½ to 3 pounds to challenge yourself. As long as you're not cheating by moving your back, heavier weight will help build stronger, more efficient triceps.
• For toning the triceps, try using lighter weights and doing more repetitions. For greater mass, use heavier weights and fewer repetitions.
• Using free weights and/or machines can isolate this three-headed muscle. Ask a physical therapist or licensed personal trainer for optimal exercises.
• To improve your strength more quickly, lift weights more slowly - this allows your muscles to rely more on strength than momentum.
• Standard push-ups involve the triceps. Do the push-up with your hands slightly closer together than shoulder width.
• If you have any condition which would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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on 3/16/2006 1) Do a close-grip bench press: lower it slowly and raise the weight off your chest to starting position, then go halfway down and all the way back up - that's 1 rep. I call them 1.5 rep close-grip presses. You can also hit your chest similarly by using a very wide grip. Lower the weight, go halfway up, go back to your chest, then go all the way up.

2) Skull-crushers! Grab the barbell with your hands 10-12" apart and without moving your shoulders at all, bend your elbows until the bar is nearly touching your forehead. Raise it the same way.

3) JM presses. Lower the barbell to your chest with a normal bench press grip. Then adjust the bar back toward your neck (you'll have to bend your elbows) and then press it up the way you would finish out a skull-crusher. Look this up on Google if you're confused.

4) Use strict form, and keep in mind that the compound exercises (dips and bench press) will always build triceps better than isolation exercises (triceps extensions etc).

on 1/26/2006 Grab 2 rubberbands with you index thumb inside the first one and and you opposing pointer in the other. Cross them by grabbing the one with your thumb and wrap it around your wrist. Now the other one should be resting on your left piny knuckle. Now close your hand and open it while moving it in the adjacent direction.

on 11/22/2005 Your arm should be in a fixed position (straight up), and your elbow should bend back to a 90 degree angle. Then, stretch your arm back up, making sure to not move your arm.

on 11/22/2005 Lie flat on the bench, hold a low weight dumb bell in your hand and bend your elbow. Stretch until your hand stretches fully, then lift and release up and down. Increase weights slowly.

on 11/22/2005 Put your right knee up on a bench. Lean forward and rest your left hand on the bench slightly above your shoulder line. Slightly bend your left leg. Take a light weight in your right hand and slowly pull your elbow back so that it's horizontal to the ground and the bench. Palms in, you should now have your weight hanging down. Make sure to keep your back straight and level. Keep your eyes looking forward, your shoulders back, and your abs in. In your mind, "freeze" your shoulder and your elbow. The only part moving should be your forearm, swinging back so that it's level with your back. Concentrate on your triceps. Start out with a light weight, doing 2 sets of 20 to get the blood moving in there. Move up to a moderate weight, 2 sets of 20. Maintain your form! Let your triceps do all of the work! Rest between sets for about a minute. Move up to a heavier weight (but something you can still handle fairly easily). Do 2 more sets of 20. If you start getting sloppy and your form gets bad, move to a lighter weight. It does no good to lift a weight if your form is bad.