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Truly Huge Fitness Tips
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Fitness Tips For 5/28/2008
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Best Tricep Workout
Most bodybuilders tend to concentrate on the biceps when training
arms and tend to neglect the triceps. What many people tend to
forget is that the tricep is the biggest muscle in the arm. It is
the large tricep that makes an arm look big. The exercises
described below will help you in your quest for huge arms.
The first exercise described is the Tricep Pushdowns. This exercise
is great for building mass. These should be done with the feet about
10 to 12 inches apart while standing up straight. Try to avoid
leaning forward as much as possible. Each rep should be performed
slowly and in a controlled manner. You should not have to swing
the body in order to lift the weight. When pressing down on the
bar, the rep is not complete until the arms are fully extended.
At this point you should pause for a second while flexing the
tricep muscles. When lowering the weight stack back down, try
to do it slowly as if you were doing a negative. The bar should
only be brought up to about the mid section or around the top row
of abdominals. Remember to keep your elbows in tight and don't
train so heavy that it causes you to lose your form. Also, try
to get a higher number of reps out of this exercise, somewhere
in the neighborhood of 12-15. Try to make this range the point
to where total exhaustion occurs. Another thing to keep in mind
when doing this exercise in regard to form is to try to keep from
letting the cable rest on either side of body. Try to keep the
cable center and directly in front of the head. This prevents one
arm from being stressed more than the other. Try to do at least
4 sets of these. Always ensure that the muscle is getting fatigued,
If not, go heavier. The only way the muscle will grow is if it's
forced to.
The next exercise is the same as the Tricep Pushdown but the
difference is a reverse grip. The palms of the hand should be
facing upward instead of downward as with the basic pushdown.
This exercise also directly trains the tricep heads. This exercise
is a little more difficult than the previous because the elbows
cannot be used as much as a support. The tricep is doing all of the
work in this exercise. The procedure is performed basically the same.
You should also perform these with the same smooth and controlled
motion. Push the bar down until the arms are fully extended and pause
for a second, flex the triceps and finish the rep by allowing the bar
to raise about as high as the midsection. You may have to go lighter
in weight on these because of the difficulty of the exercise. The main
thing that you want to focus on is the form and the number of reps.
Try to perform a large number of reps when doing these. A range of
15 to 20 is about right.
This exercise is called the One-Arm Tricep Extension. To perform this
exercise, it is better done sitting on a bench so form will not be
sacrificed. Take a dumbell in one hand and hold it extended over the
head. Keeping your upper arm and elbow stationary, and close to your
head, lower the dumbell in an arc behind your head. Feel the triceps
stretch as much as possible by ensuring you fully stretch the arm.
Press the dumbell back up to the starting position. Finish your set
with one arm them repeat the movement with the other arm. Make sure
your form and style are strict. Use a lighter dumbell to start with
to ensure good form. Keep your body, head, and upper arm fixed
throughout the movement- only the forearm should be moving. The
shoulders should be kept square to the front. Try sitting in front
of a mirror when performing these so the form and style can be
noticed. One variation to this exercise is to use a heavier dumbell
held in both hands instead of one.
The last exercised is Kickbacks. This exercise is unbeatable when
it comes to getting that final burn. This exercise is performed by
holding a dumbell in one arm while leaning forward at about a 45
degree angle while using a bench to support your free arm. Push
the dumbell to the rear ensuring the arm is in a fixed position.
The upper arm around the bicep and tricep should be kept parallel
to the floor. When perfoming each rep, make sure only the elbow
joint is moving and not the entire arm. It is not necessary to
use heavy weights for this exercise because like I said before,
the object is to give the tricep that final pump and burn. This
is a high rep exercise. When I say that I mean It should be in
the 20 to 30 rep range. I cannot stress enough how important
form is when doing this exercise. If your form is not correct
as with any exercise, you are not getting 100% of the benefit
out of the effort you put into it. After a few sets of these
and in conjunction with all of the other exercises described,
your tricpes should be pumped to the max.
