Bodybuilding Programs, Training Your Triceps
To get larger arms as quickly as possible, it is important to focus on the basics. By that I mean you will get the best outcome on your investment with the lifts. Some 90% of the people in the gym do non-productive movements which are time wasters. Don't do it.
Now let us discuss the 3 muscles connecting your elbow and shoulder, that however work opposite the forearm and biceps, called your triceps. Here I will describe how to train your triceps.
For the person just starting out, dips are one of the best exercise choices. These exercises are great not only for your triceps, but also for the pectorals in your chest and the deltoids in your shoulders. In order to place the stress on your triceps there are a few tips you need to know. First of all, dipping should be performed between two bars parallel to each other. The best starting position is like you are standing up with two bars in your hands.
Grip the bars tightly at all times so you don't slip. Now to begin the movement you need to lower your body toward the ground, keeping your elbows close to your sides, and keeping your body as straight up and down as possible. If you lean forward it puts a lot of stress on your chest and shoulders, which isn't a bad thing, but save it for chest day.
I suggest not locking out at the top. If you lock out by straightening your arms, you will take the stress off your triceps. If you cannot do dips with you body weight, use an assisted dip machine, which uses counter-weights to offset your body weight. If your gym doesn't have one, get a spotter to push up on your feet to help you out. As a beginner, you should strive for doing 3 sets of 10 reps on your own.
Another compound movement that can be used to get in shape, and is like dips is a close grip bench press. The movement is similar to regular bench press. The bar needs to be gripped 8 to 12 inches apart. Grip where you feel comfortable, paying close attention to how your wrists feel. It is better to begin with about 12 inch spacing and slowly make it closer as your comfort level increases, since a closer grip increases stress on your wrists.
Keeping your elbows in close at your sides, lower the bar to just below nipple level. You don't need to extend your arms all the way out either. You should stop just short of full lockout. This is an excellent exercise for adding mass in your triceps.
The above program is only part of an overall fitness plan, you can visit my site if you want to know more about it. - 17269
Now let us discuss the 3 muscles connecting your elbow and shoulder, that however work opposite the forearm and biceps, called your triceps. Here I will describe how to train your triceps.
For the person just starting out, dips are one of the best exercise choices. These exercises are great not only for your triceps, but also for the pectorals in your chest and the deltoids in your shoulders. In order to place the stress on your triceps there are a few tips you need to know. First of all, dipping should be performed between two bars parallel to each other. The best starting position is like you are standing up with two bars in your hands.
Grip the bars tightly at all times so you don't slip. Now to begin the movement you need to lower your body toward the ground, keeping your elbows close to your sides, and keeping your body as straight up and down as possible. If you lean forward it puts a lot of stress on your chest and shoulders, which isn't a bad thing, but save it for chest day.
I suggest not locking out at the top. If you lock out by straightening your arms, you will take the stress off your triceps. If you cannot do dips with you body weight, use an assisted dip machine, which uses counter-weights to offset your body weight. If your gym doesn't have one, get a spotter to push up on your feet to help you out. As a beginner, you should strive for doing 3 sets of 10 reps on your own.
Another compound movement that can be used to get in shape, and is like dips is a close grip bench press. The movement is similar to regular bench press. The bar needs to be gripped 8 to 12 inches apart. Grip where you feel comfortable, paying close attention to how your wrists feel. It is better to begin with about 12 inch spacing and slowly make it closer as your comfort level increases, since a closer grip increases stress on your wrists.
Keeping your elbows in close at your sides, lower the bar to just below nipple level. You don't need to extend your arms all the way out either. You should stop just short of full lockout. This is an excellent exercise for adding mass in your triceps.
The above program is only part of an overall fitness plan, you can visit my site if you want to know more about it. - 17269
About the Author:
Stop wasting your time, effort and money on B.S. "Miracle Programs" that don't deliver results! Learn the honest truth revealed by a real muscle building expert and at last start noticing the gains you deserve. factura electronica
posted by X - Men at
6:30 AM
0 Comments:
Post a Comment
Subscribe to Post Comments [Atom]
<< Home