How to Build Stronger Triceps
People usually focus on their biceps and neglect triceps. In reality triceps are used more than your biceps and one should build them stronger as well. They lies opposite to your biceps and are used to pull your arm after bending. It is important for gymnasts to have strong triceps because of the acrobatic tricks they perform. Remember that well shaped triceps will make your arms look bigger.
Things Required:
– Weight Gain Products
– Health Club Memberships
– Home Gyms
– Plate Weights
– Weight Belts
– Weight Benches
– Weight Lifting Gloves
Instructions
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1
Push Up
Push Up will build your triceps stronger. You need to lie on your stomach and then put your palms next to your shoulder. Remember that you need to lay your legs straight and together. Then bend the elbows which should point towards the roof. They should not point away from your body. In order to make sure about this, you need to place them with your ribs. In the end you need to push up. Do this for five or if feasible, ten times every day. Gradually increase the push up with the passage of time. -
2
Dumbbell sitting position
First get a dumbbell and pick it with your right hand. It is recommended that for beginners you should get a dumbbell which is less than 10 pounds. Then you need to sit in the edge of a chair. You can also sit on the edge of a workout bench. Remember to keep your feet flat, your back straight and your knees pointing away from each other. -
3
Raise the dumbbell
Now you need to lift the dumbbell with the use of your right hand only. Keep in mind that your back should be straight. Remember that the palm of the hand you have picked dumbbell should be inwards and the arm should be near your ear. -
4
Contract the tricep
Next you need to contract your tricep and you can do this by bending your elbow in a way that the dumbbell is about to touch your right shoulder. Stay in this position for almost 1 to 2 seconds. -
5
Raise the weight
After bending elbow, you need to raise the dumbbell until your arm is full extended. However, you need to prevent locking the elbow. -
6
Repeat
You need to do this for almost 8 to 12 times and this will mark your first set. Then do the same with your left hand. After completing the 1st set, do 2 or 3 more sets with both arms.
