The Best Triceps Weight Training Routines 

The triceps are the three muscles on the back of the upper arm that join at the elbow and shoulder. When targeting your triceps you want to stick to the basic weight training routines that work. These will give you the best gains in the quickest time possible.

Using compound rather than isolation weight lifting exercises are the ultimate way to workout your triceps. Compound exercises move your body through more than one joint movement and target more muscle groups at once. The ones you should be using for optimum triceps size and growth are dips and the close grip bench press. These two weight training workouts move through your shoulder and elbow joints which means you are utilizing more muscle fibers and are able to lift heavier weights. This helps to tear your muscles up and promote maximum growth releasing more anabolic hormones such as testosterone and growth hormone.

Dips are great for the beginner to really gain triceps size quickly. This exercise also works your chest and shoulders. Always do dips between two parallel bars or use a dip machine. Begin by positioning both hands on the bars in a standing position. Now gripping the bars tightly push yourself up off the ground and begin to lower yourself down while keeping your elbows close to your sides and body as straight as possible. Bend your knees if you need more room to lower yourself towards the ground. Try crossing your feet over each other when bending your legs, this locks them in helping with balance and alignment. Leaning forward will work your chest and shoulders out more so try to avoid this if you are only trying to workout your triceps.

The close grip bench press is the next big triceps exercise. It is one of the best weight training routines that works your triceps, inner chest and front shoulders. It allows you to get a full range of motion and really overload your triceps with heavy weights. Lie down on a flat bench with your feet flat on the ground. Then grip the bar about one hand span from inside each shoulder. Now slowly lower the bar down towards your chest and then push it back up to the top of the movement.

Be sure to use proper form and don’t lock your elbows at the top of the movements. If you are struggling with dips you can use a spotter to help lift you up or use a dip machine. Don’t waste your time simply on unproductive isolation weight lifting exercises that won’t get you maximum results. For the best tricep gains make sure you are using these compound exercises as part of your weight training routines.

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