Most of the people exercise their bicep more than the tricep. That’s because you have eyes only for your bicep but everyone else beholds your total arms. And the tricep swells your sleeves and makes you look stronger. Even if you have ignored your tricep you can correct this mistake by adding some tricep exercises to your workout routine.
It’s very important to learn which exercises work best for you so that you can achieve your goals. But doing the right tricep exercises is not the only thing to do. To build up your tricep you must know how to do the tricep exercises right. If you don’t know much about weight lifting before you read this article you should follow this link: tricep exercises.
#1 Seated dumbbell tricep extension: Sit on a seat with a 90-degree back support. Grasp the dumbbell so it hangs perpendicular to the floor behind your head by encircling the handle with your thumbs and index fingers. Overlap your fingers and thumbs flat against the inside of the upper plate. With your arms extended and the dumbbell held overhead, slowly lower the weight behind your head as far as possible, then lift it back to the starting position, keeping your elbows in.
#2 Tricep kickback: Place your left hand on a bench. Lean forward about 90 degrees. Hold a dumbbell in your other hand and position your upper arm parallel to the floor; your elbow should be bent at 90 degrees. With your palm facing in, press the dumbbell back until it is almost fully extended with your elbow locked to your side. Squeeze your tricep at full extension, then lower the weight slowly to the starting position. Switch sides and repeat.
#3 High-cable press-down: Attach a rope to a high-cable pulley. Stand facing the machine with your feet shoulder-width apart and knees slightly bent. Grasp the two ends of the rope, which are close to the knots. Hold them at about chest level with your elbows close to your sides and forearms parallel. Maintain an upright standing posture with your tailbone pointing toward the floor. Hold this position as you begin to press your hands down, angling your elbows slightly outward. Lean slightly toward the cable so you don’t fall backward. Keep pressing down until your arms and elbows are fully extended. Then slowly return to the starting position and repeat.
I highly recomend that you consult with fitness trainer before you do any of the tricep exercises above. If you don’t have personal trainer you can get this book and learn which exercises work for you and which don’t: “Simple Steps to Get Huge and Shredded”.