Advanced Tricep Workout Plan

For bodybuilders and other exercise fanatics, working their triceps is a very serious business if they want big arms. An advanced tricep workout should only be attempted by those in top shape or r you could injury yourself.  With advanced workouts, you should try to increase weight after every set whenever possible.    

Tricep stretching exercises are critical at the beginning of an advanced tricep workout.  This stretch is very difficult and only very flexible people should attempt this exercise.  Bend your right arm at the elbow and reach over your head.  Touch your shoulder blade with your right arm and reach behind with your left arm.  Try to clasp you hands together behind your back.  Try to hold this position for 20 - 30 seconds.  Stop this exercise if you meet a lot of resistance.  

Tricep extensions are some of the more difficult exercises.  The seated single arm dumbbell extensions is for advanced workout routines  Hold a dumbbell while sitting at the end of a flat bench.  Lean you upper body down and keep your arm at a 90 degree angle.  Slowly extend your arm without moving your elbow.  When your arm is fully extended, there should be a little bend with the tension focused on your tricep.  Lower the dumbbell back to the original position and then repeat with the other arm.  For each of the 3 sets of 8 12 reps, try to increase the weight.

Another difficult exercise is the kneeling cable extension.  Move a flat bench near a cable machine and attach a straight bar to the top proton of the machine.  Grab the bar with your palms down.  Kneel in front of the bench with your elbows on the bench and your hands just above your head.  Keep your elbows on the bench and extend your arms.  Fully extend your arms with a little bend in your arms and keep the tension focused on your triceps.  Lower the weight back to your original position.  You should do 8 12 reps and add weight after each set.

The close grip bench press with add both size and strength to your triceps.  Lie face up on a flat bench with your hands about 12 inches apart.    Slowly lower the bar to the lower portion of your sternum with your wrists facing up.  Stop for a second and then slowly lift the barbell back to the starting position.  Keeping your elbows close to the side will provide the most benefits for your tricep.

Single arm pushdowns isolate the medial and outer heads of the triceps. You can also vary this exercise with a reverse grip, where your palm is facing upwards.  While facing a high pulley, grip the bar with one hand and keep your arm at a 90 degree angle.  Push the far bar down and at the same time flex your tricep.  When you are done with this exercise, your arms should feel very tired.  After 12 reps, switch arms and then complete 3 sets.

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