| The quickest way to add size to your arms that | | | | width position. While standard pushups involve the |
| makes a visual impact is to build up your triceps. And if | | | | triceps, chest and shoulders in the “pushing” |
| you’re serious about building big, muscular triceps, | | | | motion, triceps pushups are designed to minimize chest |
| this is the list for you! But before I give you my Top 5 | | | | and shoulder involvement so as to maximize training |
| list for triceps-building success, let me explain my how I | | | | resistance on the triceps. This exercise is deceptively |
| created this list. | | | | simple in that it appears to the untrained eye as just |
| First, the exercises I’ve chosen are simple and for | | | | another pushup. But like every exercise on my Top 5 |
| beginners who need a solid foundation in | | | | list, technique is extremely important and proper hand |
| triceps-building fundamentals in order to achieve | | | | position determines whether these pushups will add |
| long-term success from their workouts. Although these | | | | muscular inches to your triceps. |
| exercises are simple, this does not mean that | | | | For proper performance, take a standard pushup |
| they’re easy. Their simplicity lies in the intuitive | | | | position with your hands and arms extended and |
| benefits that come from each triceps-building | | | | shoulder-width apart. Then slide your hands closer |
| movement and the fact that you can do these | | | | together until your thumbs nearly touch each other. |
| exercises with a minimal time commitment. But getting | | | | This is the starting position. With your hands in this |
| the most from these exercises will still require careful | | | | position, slowly lower your arms underneath you and |
| attention to training technique and workout variety – | | | | then push yourself back up to the starting position as |
| the 2 keys to triceps-building success that are not | | | | you would with regular pushups. Make sure that you |
| always easy for beginning bodybuilders. | | | | keep your back straight and your head up for |
| My general rule for deciding whether you’re a | | | | maximum resistance on your triceps. As you extend |
| beginner is the following: you’re a beginner if | | | | your arms, concentrate mentally on maintaining proper |
| you’ve been training your triceps once or twice per | | | | form and technique with each repetition. For added |
| week for 6 months or less. You’re also a beginner | | | | resistance or pyramid cycles, have a training buddy |
| if you been trying to build your triceps for more than 6 | | | | gently place a 5-5 pound barbell plate on your back to |
| months with exercises other than those provided on | | | | force your triceps to work harder and build greater |
| my list. Why? Because if you haven’t mastered | | | | mass. |
| the triceps-building exercises listed in my Top 5, | | | | 3. Seated Triceps Dips |
| you’re not ready for the intermediate or advanced | | | | Seated triceps dips are another terrific triceps builder, |
| workout methods that you’ll eventually need to build | | | | yet I can count on one hand the number of times |
| truly Awesome Arms. | | | | I’ve seen anyone doing them in the gym. Maybe |
| Additionally, to make my Top 5 list, the equipment | | | | people ignore them because, like triceps pushups, they |
| needed for each triceps-building exercise had to be | | | | look too simple to do any good. Well, the proof, as |
| available everywhere. That means that you can do all | | | | they say, is in the pudding, and seated triceps dips |
| of these exercises with dumbbells, an EZ-curl bar and | | | | have certainly added considerable power and density |
| a basic workout bench which you can find in any gym | | | | to my triceps. |
| or health club. You can also do these exercises at | | | | To do this exercise, sit on a workout bench with your |
| home with a very small investment in this equipment | | | | legs together and extended on the floor in front of you. |
| for your home gym. There’s no need for fancy | | | | Your arms should be fully extended and shoulder-width |
| machines or trendy gimmicks here. | | | | apart behind you. Slide your body slightly forward to |
| Now that I’ve told you how I came up with my list, | | | | suspend yourself so that your arms are bearing your |
| here are the Top 5 exercises for building the big, | | | | bodyweight between the bench and the floor. With |
| muscular triceps that you desire! They’re not listed | | | | your arms extended and your hands nearly touching |
| in any particular order, so there’s no reason to think | | | | behind you, slowly lower yourself as though to sit on |
| that one particular exercise is better than another. You | | | | the floor and then push yourself back up by extending |
| must decide what works best for you by | | | | your arms and returning to the starting position. This |
| experimenting with each exercise. But rest assured | | | | exercise, when performed properly, will add |
| that any triceps-building program that includes all of | | | | tremendous power, shape and definition to your triceps |
| these exercises will definitely add inches, symmetry | | | | – guaranteed! |
| and power to your GUNS. | | | | 4. Single-Arm Triceps Extension |
| 1. EZ Bar Triceps Extensions | | | | The single-arm triceps extension, also known as the |
| This exercise, also known as “Skull crushers” is | | | | “French dumbbell press” is a triceps-builder that I |
| a terrific mass-builder for your triceps. For maximum | | | | recommend primarily as a shaping movement. |
| growth, EZ bar triceps extensions require that you | | | | Although it is possible to build mass with this exercise, |
| keep your upper arms in a position perpendicular (90 | | | | the over-head arm position may prevent you from |
| degrees) to the exercise bench throughout each | | | | using sufficient weight to generate the type of power |
| repetition. If this position causes you any elbow strain | | | | and mass-building potential available from Skull |
| or discomfort, you can lower the angle by moving your | | | | crushers and triceps pushups. You should experiment |
| arms slightly forward to reduce the stress on your | | | | with this exercise and use it in a manner that gives |
| elbows. Don’t worry – making this minor | | | | you the best results. But remember, I do not |
| adjustment won’t impede your ability to get the | | | | recommend using heavy weight with this movement |
| benefits of this exercise. | | | | because of the risk of shoulder injury. Consistent use |
| You should also place your hands in the narrow-grip | | | | of light-to-moderate weight will provide the best results. |
| position on the EZ bar which, when combined with | | | | 5. Narrow-Grip Triceps Bench Press |
| proper arm position, ensures that each triceps head | | | | If you’re familiar with narrow-grip bench press, |
| receives maximum resistance throughout the exercise | | | | you’ve probably done this exercise or seen it |
| motion. Lower and extend the weight in a smooth, | | | | performed with a straight barbell. Just place your |
| continuous motion without jerking or swinging the bar | | | | hands in a slightly closer than shoulder-width position on |
| with your back or shoulders. When done correctly, you | | | | the barbell and perform the bench press motion. |
| can’t beat EZ bar triceps extensions for building big, | | | | So, that’s it – my Top 5 list of triceps-building |
| muscular triceps. | | | | exercises for beginning bodybuilders. When you try |
| 2. Triceps Pushups | | | | them, make sure that you use safe amounts of weight |
| You’re probably familiar with standard pushups | | | | and proper training technique with every exercise. |
| which are performed with your arms in a shoulder | | | | Have fun and watch your triceps grow and GROW! |