Exercises For Triceps Mass

Health and Wellness - Weight Lifting

By: thingsilike     30-Jul-2012

Introduction:

If you want to fill out your shirt sleeves then you need some serious triceps. These exercises will give you the mass that you need.

Skull Crusher

To perform this exercise you need to use an e-z bar (cambered bar), I prefer an adjustable plate loaded bar over a preset bar. The plate loaded bar is more challenging and allows you to lift much heavier. Lie flat on your back on the bench with feet on the bench or knees in the air then have your spotter hand you the bar. Hold the bar on the inner grip. Starting position is similar to the bench press but instead of flaring your elbows outward you will keep the elbows pointed toward the ceiling as you lower the bar close to your forehead. The reason it's called Skull Crusher is that a lot of people bang their forehead by mistake on this one, be careful.

French Press

You will need an e-z bar and exercise chair. Sitting in the chair, hold the bar on the inner grip, then press overhead or have a spotter hand you the bar into the starting position. Your starting position will be similar to a front shoulder press, but just like with the Skull Crusher you need to keep your elbows pointed as straight to the ceiling as you can, then bring the bar to the lower part of the back of your head.

Close-Grip Bench Press

This is best performed on a smith press. On a flat bench hold the bar with hands about shoulder width apart. Instead flaring the elbows outward, point them forward, this will direct the weight to the triceps instead of the chest. This is a great exercise for really going heavy on.

Dips Off a Bench

You will need two benches. One bench is to have your legs resting on and the other bench is to place your hands so that you can dip. Get in position and have your spotter put one or two 45lbs plates on your lap. Start dipping, your elbows should be pointed behind you and rotate slightly up at the bottom of the movement. The truly strong guys can dip about six to ten 45lbs plates for ten reps or more.

Weighted Triceps Dips

You will need to use a belt with a chain that can hold dumbbells or plates. This exercise is similar to the weighted dips for the chest. Instead of flaring the elbows out you will keep them back during the exercise.




Final Thoughts

These exercises are meant for heavy lifting, these are not toning exercises, they are mass and strength building exercises for the way they are performed. When executed properly you should feel the muscle soreness deep, it should feel like it's sore to the bone. But don't confuse muscle soreness with injury, you should be able to tell the difference. These exercises performed heavy are for experienced lifters. Perform 3 set of each exercise for 10 reps each. Lift as heavy you can safely and in a controlled manner. You should use a spotter on all of these exercises. Always check with your doctor before starting a new exercise program.


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