The Best Tricep Exercises - Top 3 Exercises For Big Triceps

By now, we all know that if you want big arms, you have to train your triceps. As the name indicates, the triceps consist of 3 parts while the biceps consist of only 2. Naturally based on that fact, it's foolish to neglect doing your tricep exercises as they make up the majority of your upper arm.

The 3 parts of the triceps are the medial head, lateral head and the long head. You can specifically target clear parts of the triceps through your practice selection. However, the best tricep exercises for mass are ones that recruit all 3 heads. All 3 heads of the triceps are recruited when you're using a heavy load.

The best tricep exercises to add mass are the ones that allow you to use a lot of weight. Based on that, you'd want to replace the tricep kickback practice with skull crushers or close grip presses. Below is a listing of 3 best tricep exercises for adding size to your arms.

Best Tricep Exercises #1: Decline Skull Crushers

I had been doing skull crushers for years using a flat bench before I saw the decline version in one of Tudor Bompa's conditioning manuals. In the book (serious drive training), Bompa and his colleagues did an study to conclude the most efficient exercises for each body-part. They determined the effectiveness of the exercises based on the recruitment of motor units. Without getting too detailed, an increased recruitment of motor units equates to an increased recruitment of muscle fibers. The decline skull crusher practice triggered the most training response and therefore, it tops the list of the best tricep exercises.

Best Tricep Exercises #2: Weighted Dips

Your triceps are at their strongest when your elbow is positioned below your shoulder. What makes dips one of the best tricep exercises is that the favourable alignment of the arm enables you to lift a lot of weight. When performing dips on the parallel bars, keep the torso upright to optimally target the triceps as the more you lean forward, the more the chest will be involved in the movement.

Best Tricep Exercises #3: Close Grip Underhand Bench Press

This is also one of the best tricep exercises. You'll most likely need a spotter to help you get the barbell off the rack. It may feel awkward at first but after a merge sets, you'll get used to it and it'll feel natural. Keep in mind that for this version, you should bring the barbell down towards your sternum rather then the middle to upper quantum of your chest as you would with the quarterly bench press exercise.

So there you have it. 3 of the best tricep exercises for you to implement into your workout routines.

The Best Tricep Exercises - Top 3 Exercises For Big Triceps

Can Crusher

The Best Tricep Exercises - Top 3 Exercises For Big Triceps

The Best Tricep Exercises - Top 3 Exercises For Big Triceps
The Best Tricep Exercises - Top 3 Exercises For Big Triceps

Can Crusher

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Top 3 Arm Toning Exercises to Help You Tone Your Arms in 14 Days

Toning arms is one of the most sort after exercises by women. Seeing the best arm toning exercises aren't as easy as you'd think because there are many arm toning exercises to chose from. This report will help you find the top 5 exercises to help you get toned arms in just 14 days.

Top 3 Arm Toning Exercises to Help You Tone Your Arms in 14 Days

Top 3 Arm Toning Exercises to Help You Tone Your Arms in 14 Days

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Top 3 Arm Toning Exercises to Help You Tone Your Arms in 14 Days

Top 3 Arm Toning Exercises to Help You Tone Your Arms in 14 Days

You cannot tone arms or muscles unless you lose fat. That's an absolute truth. Building muscles is one thing but having a layer of fat over it means that you will never be able to tone unless you lose the fat. Weight training is a good way to go about both gaining muscle and losing the fat. You also need to corollary a good cardio workout agenda and salutary diet plan. Remember that these are the most leading part of toning your muscles, specially your arms and the following exercises will only work if you couple it with these.

Here are the top 3 arm toning exercises.

1) Bar Bell Biceps Curls

This should be the basis of your biceps workout and is also the easiest to get do with the right form. You can also lift more weights with this practice safely. Stand with feet slightly apart and lift the barbell up. Raise your chest and lower your shoulders as you curl the bar towards your chest. When you reach just above your pecs start lowering the bar slowly. Don't move your elbows as you go straight through the motion.

2) Skull Crushers

This works your triceps. Done correctly it will yield fast results. Done wrong, it can cause serious injury! So be careful.

Lie down on a flat bench retention a bar bell with your palms facing upwards and lift the weight up. Now gradually move the bar backwards as if you were trying to drop it down to the floor above your head. Move until your triceps are pointed behind you. Once there start lifting the bar up and straightening out your arms. Lower it gradually again to where you began and repeat.

3) Alternate Dumb Bell Curl

This is a great biceps practice that help you focus and detach one arm at a time. You can also lift more weights per arm without the weak arm stopping you from doing it.

Grab 2 dumb bells and stand with your back straight. Curl one dumb bell up to your chest and try to curl as if you were going past your shoulder and flex your biceps. gradually curl it down as you twist you arm on the way to where you began, next to your thigh. Repeat it with your other hand.

Those 3 are the top 3 arm toning exercises to help you get tones arms in 2 weeks.

Top 3 Arm Toning Exercises to Help You Tone Your Arms in 14 Days

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