while bodybuilding for massive arms, sometimes the triceps muscles are ignored for a workout. Most people believe that big arms are the result of biceps muscle building, which is a wrong concept. In reality, only the triceps make the 2 / 3 of the upper arm – size through the workout. For balanced and huge arms, triceps training is not a joke because of its critical steps to be followed for effective results.
Training of triceps includes the exercise of chest and shoulders mostly because triceps – exercises are related to the use of lifting muscles for the workout. Mostly bodybuilding expert suggests to use the 10 days following split for fitness:
- Day 1 – Legs, abs
- Day 2 – Rest
- Day 3 – Rest
- Day 4 – Chest, triceps
- Day 5 – Rest
- Day 6 – Back, biceps
- Day 7 – Rest
- Day 8 – Shoulders
- Day 9 – Rest
- Day 10 – Repeat
For the above-mentioned schedule, the day must be stated with drinking water for a workout. If the daily drink contains proteins and carbohydrates, then it will be more useful according to the health and nutrition plans.
Workout routine (1):
Exercise 1: Kneeling V-Bar Pressdown
4 Sets | 10-8 Reps
Workout 2: Bench Dip
4 Sets | 10-8 Reps
Workout 3: Seated Overhead Dumbbell Extension
4 Sets | 10-8 Reps
Workout 4: Rope Pressdown
1 Set | 15 Reps
The top 10 muscle-building triceps exercise are as below:
1. Skull Crusher or Seated Overhead Dumbbell Extension
Skull Crusher’s move is also known as French Press or lying down the triceps extensions. In this exercise, the position of the arm is perpendicular to the body by combining it with the head and catapult. 3 sets are enough for 8 – 12 reps as a second exercise in the daily routine.
2. Close – Grip Bench Press
Some bodybuilders are the big fans of bench pressing for triceps usually. Just extending the elbows during the bench presses makes the triceps workout usually. Powerlifters have been trying this workout for years successfully. In this method, to torching the triceps, a close grip is used but the hands are kept apart round about 8 – 10 inches. In this way, the stress on the triceps/arms is bearable by increasing the strains on the wrists. Trainers suggest for 3 – 4 sets to do of 6 – 10 reps.
3. Weighted Parallel – Bar Dip
This is a multipoint – movement for the triceps. It is towards the front line of weight to make it more ideal for bodyweight dips to building its mass. During this exercise, a belt is attached around the waist with the help of plates to increasing the resistance. 8 -12 reps are enough for the growth of muscles.
4. Weighted Bench Dip
Weighted Bench Dip is a multi-joint movement that is similar to the machine – dip, but there needs a partner requirement to the weights across both thighs and keeping the benches in a flat position as a rightly distant part. For this purpose, drop – sets are better and easy to do this exercise, only remove a plate to extend the set for better results. Shooting for 3 sets is best for 8 – 10 reps.
5. Board Press
For new bodybuilders, Board Press can be a new exercise. The major cause of this exercise is to restricting the bottom portion of the bench press by placing it on the chest for 2x4S. this movement allows the bodybuilder to train the final lock – out of bench press perfectly. 4 sets of 8 – reps are suggested by the triceps experts.
6. Cable Overhead Extension with Rope or Kneeling V-Bar Pressdown
Cable move is another name of this triceps exercise because it focuses upon the targeted head area easily. It is very easy to get the right position for a further workout. A rope is attached on an upper – pulley, then leans forward by using a split stance to locking elbows by both sides of the head. The exert suggest for 3 sets of 8 – 12 reps.
Always check the training frequency by adjusting the totals before the startup for a workout. All the triceps bodybuilders should keep in mind that they should not train their selves daily. For muscle recovery, there needs time allowance for positive results. Same it is the rest days’ workout ever needs to be followed for triceps workout.
The diet should be rich and healthy by having many proteins and vitamins by avoiding junk foods. Overeating is bad for triceps workout.