Tricep Workout for Men
Any tricep workout, whether for a man or a woman should always begin and end with tricep stretching exercises. A tricep workout for a man would also include flexibility, toning and strength building exercises. You’ll also want to use different apparatuses and positions to keep the workout fresh.
You begin with two tricep stretches. The first exercise is referred to as the overhead tricep stretch. Stand up, bend you arm at the elbow and grab the top of your shoulder blade. With the opposite arm, reach over the top of your head and hold your elbow. Tug with your arm to put tension on your tricep muscle and continue to increase the pressure. Hold for stretch for about 30 seconds and then repeat the procedure with the other arm.
The next exercise is the traditional tricep pushup. Begin prone on the ground with your hand close together. Lower your body towards the ground, ensuring your elbows remains in. Push up to the position you began. The number of push up would depend on the individual’s fitness. You should proceed to the lying tricep extension. Lie on a bench holding an EZ curl bar with your hands close together in an underhand grip. Raise the bar towards the ceiling until your arms are fully extended. Slowly lower the bar until it is barely touching your head. Continue your exercise routine with this tricep curl which uses a table for leverage and dumbbells. With the weight in your left hand and your right arm at your side, bend your knees, lean forward and rest your elbow on the table. Bend your left arm 90 degrees then straighten the arm behind you. Hold this position for 3 seconds then slowly bend you arm back to 90 degrees. Typical routines will have 5 reps fore switching arms. Your routine should include 2 - 3 sets.
These next exercises will help you build big triceps. Tricep pushdowns begin by facing a high pulley. The bar should be at chin level and your feet about 10 inches apart. Your forearms should be at a 90 degree angle in relation to your upper arms. Keep your elbows at your sides, pointing down. Grip the bar with both hands, .palms facing down, hands a bout shoulder width. Do not swing your body to help lift the weight. Push the bar down and pause for a second and flex the muscle. This type of exercise requires a high number of reps (12 – 15). Another great exercise to build big muscles is the bench press. Begin by lying flat on a bench with your. Bring the bar down towards the lower part of your sternum. Return the bar to the starting position. Try to add 8-10 reps and 3-4 sets to your routine.
Toning exercise such as the standing tricep kickback is an important component of any exercise routine. Begin with a dumbbell in your left hand and your right foot in front of you. Lean forward, bend your right knee and place your right hand on your right thigh. Your left hand is facing down and left elbow is bent and facing back. As you straighten your left arm behind your, you’ll feel your tricep tense. You should do 20 repetitions and 2 - 3 sets.
You can end your session with a tricep stretch. Hold a towel in your right hand, raise the arm over your head and toss the towel down of your back. With your left hand, reach behind your back and grab the other end of the towel. Move you left hand up the towel. This should also force your right arm to move lower. See if your hands can touch. You should reverse you hand positions and repeat from 3 – 5 times for each arm.
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