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Killer Triceps Workout

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Killer Triceps Workout

Type: Arm Workout

This tricep workout is one of the best around and is ideal for beginners. If you want big arms fast, then it's the triceps you really want to focus on as it's a far bigger muscle than the bicep and will help to fill out the upper arms. This short but intense workout really isolates the triceps. Of course it's still necessary to work the biceps for good muscular balance. Many people disregard the triceps because they are not an obvious 'mirror muscle'. Don't fall into that trap.

Add this short routine to your normal full body or split workout just one day per week and you will start to see real results in no time. The triceps muscle is actually split into 3 heads. This routine is designed to hit all 3 heads of the triceps muscle enhancing strength, size and definition.

Summary:

Level :

Beginner

Length : < 30 mins

Routines : 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Triceps

Instructions:

Print Workout

Practice moving the weights through a complete range of motion.
Concentrate on technique rather than weight.
Exhale as you lift the weight, and inhale as you lower it again.
Choose a weight that you can just manage he required number of reps.

Exercises:	Show All \| Hide All

1	Tricep Extension, Dumbbell, Lying

3 sets

15 reps

Targets:

Muscle Groups:

Triceps

None

Description: The lying dumbbell tricep extension is an effective exercise for developing the tricep muscles, and is performed by gripping a pair of dumbbells with the hands, keeping the elbows stationary and extending the elbows to raise ...

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2	Tricep Pushdowns, Straight Bar

3 sets

15 reps

Targets:

Muscle Groups:

Triceps

Forearms

Description: Tricep pushdowns isolate the tricep muscles and are usually done at the tail end of a workout to give the triceps a real pump. It's a very easy exercise to perform and is ideal for beginners to weight training.

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3	Push Ups, Tricep, Diamond

3 sets

10 reps

• This is a tough exercise to master • If you have difficulties start on your knees and progress to feet.

Targets:

Muscle Groups:

Triceps

Abdominals
Chest
Obliques

Description: The diamond push up is also known as the tricep push up because the position of the hands, it focuses more on the triceps and shoulders, rather than the chest like the conventional push up. It's a challenging exercise as it ...

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What are People Saying

If your problem with pushups is simply that you aren't strong enough to do them yet, I would recommend that you keep trying extremely hard until you're able to. If your problem is due to some other factor, such as injury, try another tricep exercise from our exercise database that isn't already included in this workout.

wrote at 4:21 PM on Sunday, May 16, 2010

i have problems doing push ups. can i sub the diamond push up by any other execersice? if yes which one is the best choice?

wrote at 1:24 AM on Sunday, May 16, 2010

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