Building those sleeve stretching arms is every gymmers dream.Well only doing heavy barbell curls won't give you those big guns.You have to lay more stress on your triceps rather than your bicep muscles.
Your tricep comprises 60% of your arms.So more thicker and build up tricep muscles make your arms look bigger and better.As the name says itself TRI-CEPS,it consists of three muscle groups being
- The Long Head
- Lateral Head
- Medial Head
There are many tricep exercises that can give you mass on your tricep muscles but these selected exercises will help you hit each and every head of your tricep muscle and will give you that insane pump in your triceps.
Whether your goal is fat loss or mass building these exercise will definitely give you results if you perform them with correct form and maintain a mind to muscle connection.
Here are the top 3 exercises you need to add in your arms workout -
1) Barbell Skull Crushers (E-Z Bar)
This tricep exercise will definitely top the list as it directly hits the long head of your triceps and a bit of lateral part as well and adds mass to it.One thing to keep in mind while performing this exercise is that you keep your elbows perpendicular to your body and they must not be too far as it will worsen your exercise form.
Always keep a helper with you which can help you to hold the e-z bar.
2) Tricep Pushdowns
Well this is one of the old school tricep isolation exercise.This directly focuses on your lateral head of triceps more than skull crusher or even tricep kick backs.This exercise requires correct form or else it won't give results.By keeping your elbows stiff and not using your body weight to pushdown weight can lead you to better results and you can see gains in your triceps.
3) Bench Dips
These bodyweight bench dips will help you add mass to your medial head of triceps.it is recommended to perform this exercise at the end of your workout,This is a multijoint movement and you can also place weights across your thighs while positioning between two benches with the right distance apart.
If done properly these bench dips can really torture your tricep muscles and you can feel that insane pump at the end of your workout.
Remember while performing this exercise don't keep your hands too apart they must be at shoulder with apart and close to your body.
How Many Reps In Each Set ?
If you want to activate your fast twitch muscle fiber and your goal is mass gain then go for 6-8 reps with heavy weight in each set.
And if you want to activate slow twitch muscle fiber and you are working out for muscle definition then hit 15-18 reps per set.
Note that guy's always lift weight as per your strength don't do ego lifting because at the end of the day it's you who has to suffer.
So i hoped you liked the article and don't forget to add these exercise in your tricep schedule because if performed with correct form these exercise will definitely give you tricep gains.For and queries comment below.
Comments
Post a Comment