Best Arm Workouts for Explosive Results
March 20, 2012 by admin
Filed under Tricep Exercises
Article by Mike Miller
You might not believe this but the easiest way to build massive arms starts with tricep exercises. The reasoning for this is not hard , the triceps make up of 65 percent of your arm. With that being stated, I would like to share with you a few of what in my opinion would be the best triceps exercises for muscle size. The following routines will also work your chest muscles along with the triceps.
I personally feel that isolating each muscle group is very important. However, I do recommend activating and recruiting more muscle fibers before isolating the smaller muscle groups. The reality of the situation is that because triceps are so small, when you isolate them first, you will not be able to activate as many muscle fibers as you would should the group be isolated last. Having said that, if you start off with a big compound workout that activates the triceps and also recruits other muscle fibers for assistance, your workouts will become much more valuable because the muscles will break down even further which in turn will allow more muscle to grow. Look at it as tricking your body into believing that it is lifting more than it actually is.
Working on dips is probably one of my personal favorite exercises to build massive triceps. They not just build bigger chest muscles but they also work the triceps and get the fiber breakdown started quickly. Using stabilizing muscles will guarantee that you’re not only lifting your own weight freely, but you are also maintaining good balance in the mean time. The simplest way to have ongoing muscle growth is to continuously and progressively overload the muscles.
The close grip bench press is extremely effective when building big triceps simply because that you can lift big. This close grip method will not only use more muscle fibers, but going heavy like this will work both muscle groups. This is simply because the close grip bench press targets not only the triceps but the chest and shoulders as well. Keep your elbows tucked in as close as possible to minimize using your shoulders too much.
Even though I wouldn’t consider this workout THE best triceps workout for mass, it definitely makes top 3. This particular lift is used by tons of bodybuilders and can be done with either a barbell or dumbbells. Targeting all of the triceps heads is the main reason this workout routine works so well. It also requires some stabilizers and allows you to lift fairly heavy which will also require assistance from extra muscle fibers. Be completely focused and perform the exercise slowly with your elbows tucked in so that the benefits are maximized.
I recommend performing 1-2 of the best tricep exercises before isolating the triceps for best results. Doing three to four sets of eight to ten repetitions is the best way to maximize the benefits of these exercises. Remember to progressively add weight and/or increase the volume of the workout for continuous growth. Remember, without building big triceps it will become nearly impossible to add inches to your arms. These are my favorite choices for building bigger arms and are considered the best tricep exercises.
Mike Miller is a certified personal trainer from Orlando Fl whose goal is to help others achieve their fitness goals.
