How to Build Big Tricep Muscles

Strengthening tricep muscles takes work.

One of the main areas of the body that need to be kept strong are the arms. The arms consist of the bicep muscles, deltoid muscles, brachialis muscles, brachioradialis muscles and the tricep muscles. The triceps are the large muscles that are located on the backs of the upper arms. The tricep muscle allows the arm to bend at the elbow. It is necessary to keep the tricep muscles strong to make it easier to do everyday activities. Here are several exercises that can build big tricep muscles.

Things You'll Need

• Dumbbells or hand weights
• Chair or bench
• Weight bench

Instructions

1. Perform tricep dips. To perform a tricep dip, you'll need a bench or a chair. Sit down on the chair or bench, and place your hands palms down on the seat on either side of your hips. With your feet planted firmly on the floor, slowly move your butt off the end of the chair or bench. Support your weight on your hands, and walk your feet out in front of you as far as you can. Slowly and with control, lower your hips as far down as you can while bending your elbows. Hold this position for one to two seconds then slowly lift yourself back up to the start position.

2. Perform one arm tricep extensions. You can perform this exercise either sitting or standing. Hold a dumbbell in your hand and raise that arm straight over your head. Bend your arm at the elbow so your forearm bends behind your head. Keep your upper arm straight in line with your head. Hold this position for one to two seconds, then raise the arm back up to the start position. Once you're done with the repetitions on one arm, switch the dumbbell to the other hand to work the other arm.

3. Perform tricep kickbacks. Place one knee on a flat surface, such as a chair or bench. Hold a dumbbell in the hand that is opposite the leg that is on the bench. Bend at the waist so your upper body is perpendicular with the floor. Place your empty hand on the bench or chair for support. Start with your arm bent. Your upper arm should be in line with your body, and your forearm should be at a 90 degree angle. Straighten the arm that holds the dumbbell straight behind you. The entire arm should be in line with your body at this point. Hold this position for one to two seconds, then return to the start position. Once you're done with the repetitions on one arm, switch to the other arm. Rest your other leg on the chair or bench, and support your weight on the other hand.

4. Perform a flat bench French curl. Lay on your back, either on the floor or on a weight bench. Raise your arms straight over your body toward the ceiling while holding the dumbbells or hand weights. Your palms should be facing towards the ceiling. With control, slowly lower the weights toward your forehead, bending at the elbow. Let the dumbbells pass your head on either side. Extend the elbows, and straighten the arms back to the start position.

Tips & Warnings

• If you feel any sort of unusual pain when performing these exercises, stop immediately and consult with your doctor.

References

• University of West Florida: Tricep Exercises
• San Diego State University: Exercise Catalog
• Georgia State University: Upper Body Strength Training Exercises

Resources

• University of South Carolina: Strength Training Basics
• Truman State University: Strength Training for Beginners