Powerful Tricep Workouts: Build Bigger Triceps

April 24 2014

Powerful Tricep Workouts: Build Bigger Triceps

The triceps are a group of muscles that rest behind the biceps. Traditional bicep curls won’t engage these muscles, leaving them to grow at a slower pace than the rest of your body. Failure to perform exercises that specifically target the triceps will have a negative impact on your entire workout routine. Thankfully, there are several different workouts that engage the triceps, forcing them to constrict and develop.

Tricep Dips

Arguably, the single most powerful tricep exercise is the tricep dip. This exercise is performed by placing the palms of your hands behind your body on a bench or chair and lowering yourself to just a couple inches from the ground (see image below). Keep your legs straight and lower your body by bending your elbow; thus, engaging the triceps.

Tips For Performing Tricep Dips:

• Focus on performing 3 sets of your max rep limit each.
• Place a weight on your stomach for increased resistance.
• Dip all the way down and bring your body all the way up (don’t try to cut corners by shortening the dips).
• Tighten your tricep muscles as you dip.
• Alternate between various bench heights.

Chin-Ups

Another powerful tricep workout is the chin-up. Not to be confused with a pull-up, chin-ups are performed by holding onto a bar with your palms facing towards your body and lifting yourself up to the bar. It’s a versatile exercise that works out a number of key muscle groups, including the triceps.

So, how many chin-ups you should perform to develop those chiseled rock-hard triceps you’ve always dreamed of? It really depends on your current body type and what what you hope to achieve; however, 3 sets consisting of 10 reps a piece is a good starting point. As you become more comfortable performing them, you can increase the number of reps/sets, and you can add a weight belt for a kick of intensity.

Closed-Grip Bench Press

The closed-grip bench press is yet another powerful tricep-busting workout. The key thing to remember is that your grip should be slightly slower together than a standard bench press, forcing your triceps to engage. Lower the weighted bar down so it’s right above your chest, hold it for 1-2 seconds, and raise it back up.

These are just a few workouts that target the tricep muscles. If you spend any time at the gym, you’re bound to come across other techniques for developing bigger tricep muscles. Just remember to allow yourself 48 hours of rest between strength training exercises.