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Tricep Exercises, Strength and Definition.
Defining Triceps Muscles.
Suffering from the back arm wobble? If your answer is yes, then we will show you how to firm up and strengthen your arms to eliminate the flabby wobble. The muscle at the back of your arm is called the tricep. It is not a muscle that is naturally used for lifting or pushing that is why many of us suffer from the wobble. The good news is shaping and strengthening the tricep is really easy and your arms respond really quickly and positively to the gym exercises.
Tricep Circuit, Example routine 1.
30 minutes treadmill.
Tricep (Cable) Pushdowns: 1 set of 10-12 * 3
Bench Dips or Seated Tricep Pushdowns: 1 set of 10-14 * 3
Overhead Tricep: 1 set of 8 * 3
Tricep Dumbbell Kick Backs: 1 set * 3
With the above example, you will do 1 set of Tricep Pushdowns followed by 1 set of Bench Dips, followed by 1 set Overhead Tricep etc, but you need to repeat the exercises 3 times within the Tricep circuit. Remember to change the order and or the amount of sets and repetitions frequently.
Tricep Circuit, Example routine 2, with Abs.
30 minutes treadmill.
Tricep (Cable) Pushdowns: 1 set of 10-12 * 3
Sit ups: 1 set of 30 * 3
Bench Dips or Seated Tricep Pushdowns: 1 set of 10-14 * 3
Seated Crunch: 1 set of 30 * 3
Overhead Tricep: 1 set of 8 * 3
Leg Raises: 1 set of 30 * 3
Tricep Dumbbell Kick Backs: 1 set * 3
Tricep Training Grouping and Exercises.
Training the Tricep muscle. Grouping.
Primary muscle group: Triceps.
Secondary muscle group: Chest, Forearms.
Third muscle group: Neck, Shoulders.
Note: When training your Tricep muscle group it is acceptable and or common that the secondary muscle group (in this case your chest and or forearms) tires or burns but never the third muscle group. If the third muscle group tires or burns speak to your fitness trainer.
Strengthening the Tricep, Massive Triceps.
Strengthening the Tricep muscle requires greater resistance on the Tricep muscles typically heavier weights. It also requires a slower and more precise (concentrated) movement for the Tricep exercise. Exercise numbers can be high but generally lower repetitions are exercised due to higher weight numbers. Changing your routine frequently is very important as we want to increase strength for the entire Tricep muscle area.
Tricep Strengthening, Example routine 1.
Tricep (Cable) Pushdowns: 4 sets of 8-10 reps (Warm Up).
Lying Z-Barbell Extensions: 6 sets of 8-10 reps (Heavy).
Dips: 5 sets of 10-14 reps.
Tricep Dumbbell Extensions: 5 sets of 8-10 reps.
With the above example we have a lower number of sets as well as a lower number of reps but we will be pushing heavier weights per set. The first set will be lighter than the final set for each exercise. The second last set should generally be the heaviest set within the exercise. Remember each repetition is controlled and concentrated.
Popular Tricep Exercises.
Tricep (Cable) Pushdowns.
Tricep Pushdowns.
Dips.
Bench Dips.
Seated Tricep Pushdowns.
Overhead Tricep.
Lying Z-Barbell Extensions.
Tricep Dumbbell Kick Backs.
Tricep Extensions.
Tricep Isolator.
Incline Tricep Pushdowns.
Muscle Training Behavior.
Using heavy weights in the gym increases muscle mass and strength.
Using lighter weights combined with greater repetition numbers and cardio exercises, your body burns calories which helps with weight loss.
Gym Equipment related to the Triceps.
Tricep Extension and Tricep Press.
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Top Fitness equipment manufactures.
LifeFitness, Precor, Atlantis-Fit, Nautilus, Technogym, PanattaSport, TuffStuff, StarTrac, BH Fitness, BowFlex, NordicTrack, TrueFitness.
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