Performing exercise regularly is very important to keep your body fit and healthy. You can do different exercises for the workout of different parts of your body. If you want to gain mass on your arms, you have to do special exercises that aim at gaining mass on the arms. Many think that exercising the biceps provides muscular arms. But, in fact, it is the triceps that help in providing you muscular arms. Biceps consists of only 1/3 rd of the muscles in the arms, while the triceps consists of 2/3 of the the total muscles in the arms. So, if you wish to gain mass on your upper arms, you have to exercise your triceps.
Triceps Exercises for Men and Women:
Close grip bench press:
You can do this with dumbbells or barbells. Lie on the bench or a ball and hold a barbell in a narrow grip by keep your hands at shoulder width apart.now bend your elbows and bring the barbell towards your ribcage. In this position, your elbows are pulled in and close to your body. Next, you have to squeeze your triceps to push the weight up. Make sure that your elbows are not locked as you push the weight up.
Dips:
Dips are more advanced exercise and this is targeted on triceps by involving the elbow as well as the shoulder joint. You need only a bench or chair for doing this exercise. Sit on a bench or a chair and place your hands next to or slightly under your hips. Lift up on to your hands by moving your hips forward. Let your elbows make an angle of 90 degrees and lower your hips down in such a way that they are close to the chair. Make sure that your shoulders are kept down. Push back without locking your elbows. Repeat this 10 to 16 times.
Kickbacks:
In this exercise you extend your arms while you keep your torso in a bent position. You can extend one arm at a time or both the arms at the same time. You can begin by placing your right hand the right knee on a bench for getting support. Now place your left arm parallel o the floor by holding a dumbbell in your left hand. Bend your elbow to make 90 degree angle with your arms. Next you have to keep your upper arm stable and move your forearm, so that your entire arm is parallel to the floor. Now repeat it by placing your left hand and knee for support while you work with your right arms. You can do this workout 10 to 16 times.
Lying Triceps Extension:
Begin this excise with lighter weights and then slowly move on to heavier weights. Lie on your back on a bench and hold a barbell above your chest at arm’s length. Keep your arms rigid and lower the barbell, so that it almost touches your forehead. Raise your arms and take them back to the original position, and repeat.
Overhead dumbbell extensions:
Stand straight with your feet shoulder width apart and hold a dumbbell in your hand. Rest the dumbbell on your shoulder and let your elbows point towards the ceiling. Lower the weight on to your back, underneath your head. This is the starting position. Keep your upper arms rigid and perpendicular on the floor and let your elbow point towards the ceiling. While you are in this position, lift the weight in such a way that your whole arm is straight, pointing upwards, without locking the elbow. Lower the weight to the starting position and you can repeat it again.
Seated Triceps Extension:
To do this exercise, you need a seat or weight bench with adjustable seat, so that your back is well supported. You can begin with light weights. Sit on a bench and hold a dumbbell with both your hands. Lower it carefully behind your head. As you lower the weight, you have to make sure that it is even with the lower part of the back of your neck. When you do this exercise, be careful and avoid letting the weight fall too far on your back, as it can cause over-exertion to your triceps. Raise the dumbbell to get back to the original position and repeat.
Skull Crushers Exercise:
This is similar to triceps extensions but here you keep your arms facing out instead of facing each other. Lie on a stability ball or a bench and extend your arms over your head by holding a weight in each hand. Bend your elbows, so that your forearms are parallel to the floor. Now you have to slowly make your arms straight and get back to the initial position. Do this about 12 times a day.
Triceps Pushups:
This is quite similar to the traditional pushups. The only difference is the placement of hands on the floor. A narrow hand placement can be used so that your triceps are effectively targeted. Place your hands on the floor as you do in regular pushups, keeping them at shoulder width apart. This helps in focusing more on your triceps. Keep your body straight and your neck and head in straight line when you are down on the floor. You have to lower your body to the floor slowly and gradually, so that your body is almost touching the floor. Then you have to push back your body by extending your arms. Do this 10 to 16 times.
Benefits of Triceps Exercises:
Triceps exercises focus mainly on the triceps and help you in gaining mass around your upper arms. Weightlifters need to practice triceps exercises to make their upper arms strong and muscular. It tones up your upper arms and makes you feel stronger. These exercises extend up to your chest, back and the shoulders. Triceps exercises help in stretching these muscles regularly and this will help in protecting your torso from injury and also improves your posture, flexibility and joint movements. It also improves the circulation of blood in the body and reduces stress. Doing this workout makes you sweat and you will feel good after it. Working out your triceps can make your whole body more active.
