Did you ever look at someone’s arms and wished you had arms cut like that?
Perfectly sculpted triceps and strong biceps. You don’t have to be a professional bodybuilder to have amazing looking arms. All you need is dedication and some work in order to get in shape.
Do you know that without exercise, your muscles are just wasting away and fat deposits all over your body? Also, your metabolism and digestion functions can be weakened and your lungs capacity for breathing can go down. The body isn’t designed to metabolize fat unless you have some kind of physical activity.
Exercises are the perfect way to strain various muscles of your body so they can become stronger.
The triceps are important muscles which allow your arms to move up and down and lift weight. And if you are in process of building your arms, all you need to is exercise daily. In this article, we show you 6 exercises which will help you develop your triceps quickly.
1. Bench Dips:
To perform this exercise, put your feet on one bench and your hands on another bench and slowly lower your torso down to the ground. Start with 8 – 10 reps and increase the number of reps as your strength increases. You can also get a weight plate and put it on your lap for more intensity. This exercise will surely blast your triceps and stimulate massive gains.
2. Close-Grip Bench Press:
Lie down on a bench and grab a barbell with your hands 6 – 7 inches apart, so you isolate the triceps. Lower the weight down to your chest and keep your elbows close to the body. Push the weight back to the starting position and repeat. Perform 10 – 15 reps.
3. Barbell Extension:
Stand in an upright position, hold the barbell over your head and make sure you don’t lock your elbows. Bend your elbows and slowly bring the arms down behind the head. Make sure you keep the elbows tucked in so you hit the triceps and then slowly bring the weight back to the original position. Perform 15 – 20 reps.
Tip: You can perform this exercise either standing up or lying down with a barbell or dumbbells.
4. Cable Triceps extensions (Push Downs):
To perform this exercise, use a medium – length straight bar, keep your body straight, slightly bend your knees, tuck in the elbows and push the bar down from your chest. You need to perform each rep in a slow and controlled manner. Hold for a second at the bottom position and then return the bar back to the original position. Perform 3 sets of 15 – 20 reps. Rest for 30 seconds between sets.
5. Lying Dumbbell Extension:
Lie down on a bench, hold a dumbbell in each hand and raise them over your head. Extend your forearms towards the ceiling, flex your elbows and the lower the weights back to the original position. With your pals facing each other, lower the dumbbells to your ears and then back. Perform 15 – 20 reps.
6. Dumbbell overhead press:
Sit down on a bench which provides vertical back support, grab a dumbbell and raise it overhead, extend your arms as much as you can and then lower it back down to shoulder level.
These exercises might seem hard and complicated but remember that you need to work hard in order to build your arms and develop your triceps. Follow these 6 exercises and it won’t be long before you see the results.