Here are three great exercises that will help you improve your triceps. These exercises are: the Dumbbell Kickbacks; Seated Triceps Press; and Overhead Triceps Extensions. There are others to do, but these three triceps exercises should get you started on developing those triceps muscles.
How to improve your triceps muscles – The first exercise to consider is the dumbbell kickbacks. In order to do this exercise you will need to get a dumbbell that you can handle. (If you don’t have dumbbells, try holding on to some canned vegetables – it will add a little bit of weight to your routine if you don’t have access to dumbbells.) You can start with your left side or your right side first, just make sure you work both sides evenly. Start by putting your left knee on a weight bench and then lean over and put your left hand on the bench. Begin by holding the dumbbell in your right hand. You will want to have your right arm bent at the elbow at a 90 degree angle and the top back part of your arm even with your back. (Point your elbow towards the ceiling and remember to keep your back straight.) Now you will want to start straightening your arm out. Kind of like you are reaching for something behind you. See if you can feel your muscle tighten up. If you feel this, then bend your arm again to a 90 degree angle and start again. Do this again a few more times.
How to improve your triceps muscles – The second exercise to consider is the seated triceps press. To begin this exercise, you will need to sit down on a weight bench. Hold a dumbbell behind your head. Make sure to hold it tight so you don’t drop it on your head. You will now begin to lift the dumbbell straight up by extending your arms towards the ceiling. Keep your back straight in this exercise, no slouching allowed. When lifting the dumbbell up, lift it slowly so you can feel your triceps tightening up. Do this again a few more times.
How to improve your triceps muscles – The third exercise to consider is the overhead triceps extensions. Begin this exercise by laying down with your back flat on a weight bench. Bend your knees and have your feet on the end of the weight bench (no feet on the floor this exercise). Begin by holding a barbell straight up over your chest (have some weights added to the barbell if you are comfortable with it.) Then you will want to bend your elbows and your arms will be moving towards the top of your head for this exercise. (Be careful not to bump your head.) Straighten your arms out again and repeat. Do this a few more times.
(If you don’t have a barbell or dumbbells, get an old broom stick. Get two old milk jugs and add some water and then tie them on to the ends of the broom stick. Make sure both of the milk jugs have the same amount of water added to them. This is a great alternative to dumbbells because you can also use these as free weights.)
I hope these triceps exercises will help you with your exercise program. Try not to over do it in the beginning and work those triceps muscles. It should take you long before you start to see the results.
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