Best Arm Workouts for Explosive Results

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.

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Basic Routine Triceps Exercises for Women in Fitness

Article by Mohamad Alodah

There have been constant dilemmas among women when it talks about getting trimming fatty arms. As a result, this give them negative consequences such as not able to wear sleeveless and spaghetti straps. Being able to achieve proportional, sexy arms like Jennifer Aniston or much preferred, Madonna, it won’t require you to go to fitness gyms or any assistance from fitness trainers! There are efficient exercises in which you can easily perform it anywhere, that could be possibly done at your home or outdoors if you feel comfortable with it. This fitness schedule that is good for three occurrences in a week shall lead you to be even sexier. Actually, this can improve your wellness and let you build confidence to wear daring clothes. Well, prepare yourself for a full blast fitness series of triceps exercises for women. Here is how most women jump start on fitness.Engaging the Basic Triceps ExercisesGetting Ready for the ExerciseBefore you start the exercise, have 5 -10 minute stationary jogging until you can feel your body is pumped with energy. You should perform required arm stretches first which would avoid you to suffer from muscle pains. Learn to take full inhales to your nose and slow exhales to your mouth as you walk in place.Starting at Low Intensity to High IntensityTo begin this exercise division, you would be needing resistance tubes to accustom your muscles for peak work. This means, aiming to tone and condition the triceps muscle. First, let’s perform the triceps exercises with the resistance tube.1. Fast Triceps Contraction with Resistance TubesAmong the various, yet, effective means in developing your triceps that affects almost all muscles on the arms. One is the triceps exercises with resistance bands or tubes which came to be commonly done by women in fitness. Here is the procedure:· It’s either you sit or stand in preparation for the exercise.· Place your grip on the middle of the tube.· Stretch your arms straight out in front of you while keeping them few inches away from each other.· Contract your shoulder blades together as you pull the tube so that arms are out to the sides forming a wing. It’s highly recommended by fitness experts to keep the exercise in a fast pace. This includes three sets of 16 repetitions per set. You should always keep the tension of the tubes in the whole routine.· As you finish the first phase, extend your triceps and hold the tube’s end using separate hands level to your shoulders, having bent the right arm.· This is done so that it’s in front of your chest as you straighten out your left arm. Have your left arm stabled to create tension, contract the triceps to straighten the right arm. Go back to the starting position and execute it again before you change arm positions.· Finally, curl the tube around a sturdy object (ex. Pole, anchor) behind you leveled to your chest. Start by having bent your elbows at 90 degrees. Forearms must be parallel to the floor. Keep your right arm stationary and press your left arm out. Bring your left arm back and then press forward with your right arm. Continue alternating arms for a total of 16 reps on each side2. Slow Triceps Contraction with DumbbellsAfter you have done the resistance tube routine, you can proceed with the high intensity exercise. Adjustable dumbbells are able to provide ease in doing your routines. They feature with easy to adjust weights. This equipment is practically cheap instead of buying fixed weight dumbbells. Triceps exercises with dumbbells provide women the process of developing their triceps muscle.· Start with a standing position. Hold one dumbbell with both hands behind your head.· You should keep your upper arms pointing straight up.· Lift the dumbbell up by bending your elbows and slowly lower it back. You keep your upper arms stable in the entire phase. Do 2 sets of 12 repetitions per set.· After that, you proceed to the next phase by positioning your knee and hand on top of a bench. Hold a dumbbell with the other hand. Place your palm faced at your body. Maintain upper arm at parallel to your body. Push the dumbbell back through stretching out your elbows until you slowly return to the first position. Stable your upper arm throughout the exercise. Have 12 – 16 repetitions for each arm.

Related Tricep Exercises With Weights Articles

Great Exercises for Tricep

 

Exercises for Tricep:

I prefer to merge my triceps and chest workouts when performing exercises for triceps. I experience that incorporating the two is effective to get a better defined upper body. You’re going to want to hit your triceps with a variety of tricep and chest workouts. I like to begin off with cable crossovers to warm things up.

Cable Crossovers:

Bend your legs slightly and lean forward.
Stand in the middle along with your arms and hands extended out and grab the pull handles hanging down from the posts.
Leaning forward with your chest out and back straight you’re going to pull the handles towards the center until contacting them in front of you.
Take 4-5 secs to generate this movement.
Then gradually reverse the movement another 4-5 secs back to the resting position.
Accomplish 4 sets of 8-10 reps – Be sure to use lighter weight then you usually do to get the full sets in.

The movement ought to be smooth along with your back straight and chest out.

This particular is among the one of the better exercises for tricep warm-up, because it hits each evenly and stretches your muscles.

Weight Bench:

I like to do a fast burst away from my chest then slow down 3/4 of the way up (this activates the tricep muscles more).
Changing your hand placement will affect the focus of the muscles getting worked.
The close grip is ideal for hammering both your triceps and interior chest.
Keep your arms at a 45 degree angle from your body. This will help to engage the best combo of chest muscles, front delts and tricep muscles for the effort.
Focus on compressing your shoulder blades together. This gives you with a solid base to shoot the bar up from.
Gripping the bar like your life depended on it will stimulate your triceps more also.

Dips:

Great work out integrating most of your upper body muscles.
Lower the body till your arms is at a 90 degree angle and your chest is even with the top of the dip stand.
Push the body up until your arms are straight and then lower yourself and duplicate this motion as many times as you are able to.
For even more advanced users you can incorporate a weight belt with chain and fasten weights for added resistance.

You will find numerous additional workout routines for tricep muscles, but I find these to do the best job for a great overall tricep and chest workout.

Why You Need an Upper Body Workout for Women

Article by Kate Trent

So many women today love to work out. Many love kicking their heart rate up into high gear with an intense cardio workout to release the stress of the day and to burn fat and calories. The most popular workouts for women today including jogging, group fitness classes, and biking, and largely these are cardio-based fitness options. If you scan the weight section at the local gym, you may see a few women working out, but largely it is the men who hit the weights. The bottom line, however, is that an upper body workout for women is something that every woman needs to be doing on a regular basis.

Burning Fat

Many women do focus their efforts on cardio workouts to burn fat and calories. The female body does generally have a higher level of body fat than our male counterparts, so it makes sense that women would want to burn that fat away and portray a healthy, slender body. Many, however, often think the best way to burn calories and fat is through a cardio workout, but the truth is that a strength-training session can burn just as many calories, and the results can be longer-lasting, too. It has been proven that muscle mass burns more calories when your body is at rest than body fat does, so you can continue to enjoy the benefits of a strength training upper body workout for women long after your workout is done.

Avoiding That Mannish Shape

Many women love to look at a muscular male physique, but they largely do not want that mannish shape on their own bodies. This is one of the reasons why women do avoid doing an upper body workout for women with weights at the gym and instead stick to a cardio workout. However, a cardio workout that isn’t combined with regular stretching and toning exercises can result in compact, dense muscles, so women may just end up with a more muscular shape than they had intended when they avoid the weights. When you do hit the weights and do several reps with lower levels of weights, you will tone and shape your muscles without adding muscle mass.

Health Benefits

There is one more reason to be sure to include an upper body workout for women in your regular fitness regimen, and that is for your overall health and well-being. You can run 20 miles each and every day and think you are in tip-top shape. However, unless you also work your upper body muscles with a regular workout, these muscles will grow weaker. These muscles include your abs, back, shoulders, neck, and arms. Over time, this can result in chronic pains in these areas, decreased mobility, posture and balance problems, and more.

Best Exercises for Triceps Mass

The triceps are one of the most underrated muscle groups.  After all, they contribute a lot more to your overall arm size than your biceps, and they are an important muscle group in all pressing exercises.  Is there a lifter out there who doesn’t want bigger arms and a bigger bench press?

With this is in mind it should seem obvious that building your triceps should be a priority if you want to get bigger and stronger.  The problem is that most people do not know how to train their triceps properly.  You will often see bodybuilders wasting away valuable energy on things like pushdowns and kickbacks. Now, there isn’t anything bad about these exercises, but the majority of your time would be much better spent on compound exercises which allow for heavy weights to be used.

In fact, you simply can’t properly stimulate all of the muscle fibers in the triceps without using some exercises which allow for heavy loads to be used.  In general it is best to hit 1 or 2 heavy compound exercises and then move on to an isolation exercise to squeeze the last little bit out of your muscles.

With this in mind let’s take a look at three fantastic exercises for your triceps:

Close grip BB Bench Press

If this isn’t the undisputed king of the triceps exercises, then it is pretty close.  The ability to use heavy weights due to contributions from your chest and front deltoids allows you to really overload the triceps and force them to get bigger.  While you want to work on continually getting stronger, you should never sacrifice form for weight.  With this exercise it important to keep the elbows near your body throughout the movement in order to keep as much stress as possible on the triceps.  Even with a narrow grip the stress can be taken off of the triceps muscle and onto the elbow joints if you do not keep the elbows tucked in tight.

This obviously not only diminishes your muscle growth, but can lead to elbow and wrist problems as well.

Parallel Bar Dips

This is the classic triceps builder.  Dips are probably responsible for building more triceps muscle than any other movement.  This is due to the combination of heavy weights and targeted stress that they provide to the triceps.  When you first begin lifting you may have difficulty performing more than a couple of these, but as you progress it is important to continue adding weight by using a dumbbell between your feet or a specialized dip belt.  The addition of weight will allow you to continue to progress in this movement once you are capable of easily handling your body weight.

As with most triceps exercises, the key to proper performance is to keep your elbows close to the body.  This means using a narrow grip on the dip bars.  It also means that you should use an upright posture without too much forward lean.  Leaning forward shifts more of the stress to the delts and pecs, which is not what we want for our goal.  Optimally, you should descend into the bottom of the exercise until your upper arms were parallel with the ground. However, this may cause shoulder pain in a good percentage of lifters, and in this case you should either shorten the range of motion or discard the exercise altogether.

Triceps Skullcrushers

This is probably the lifting movement with the scariest moniker.  After all, who wants their head crushed?  But the exercise is aptly named because it is performed lying down on your back on a bench with a barbell at arm’s length.  You will then bend at the elbows and lower the bar until it touches your forehead. Obviously if you do this in an uncontrolled manner it will hurt your skull!

The key to this exercise is to make sure the stress stays on the triceps.  To do this you want the elbows close to the body and pointed towards the ceiling. It is important that you only flex and straighten the elbows and that you do not move them forward or backward, or you will shift the stress off the triceps.

While this exercise is usually done by touching the bar to the forehead, you can vary the point at which you touch in order target specific sections of the triceps.  In general, shifting lower on the body, such as the chin, will hit the medial head harder, while shifting higher on the body will hit the long head harder.

As you can see perfect form is crucial to your success with triceps exercises, just as it is with all exercises.  You can perform exercises poorly and still get some of the benefit, but you will never see great results and you may just injure yourself in the process.  Because of this it is highly recommended that you learn how to do these exercises properly from an expert in the field.

Best exercises for building muscle mass fast

Article by Rustu

In this article I will discuss the exercises, which will allow you to quickly gain muscle mass. In addition, these exercises allow you to gain weight fast!The best exercises for a set of muscles are heavy compound basic exercises. The advantage of such exercises is that they involve in the work of several muscle groups, so your training becomes more intense, and therefore effective. It should say at once that in the exercises, which I quote below, you should only use heavy weights. If you want to gain muscle mass, you should work as hard as possible. Concentrate your attention on training. And now, the actual list of exercises that I advise you to perform fast and efficient recruitment of muscle mass. Chest: flat bench press bar, incline barbell press, decline barbell press, dipsBack: Deadlift, pull-ups (different grips), bent over rowsLegs: squatsShoulders: military pressTriceps: dips, close grip bench pressBiceps: chins, standing barbell curlPress: leg raisesAll these exercises are the absolute best on your way to beautiful and strong body. I also would like to give you some rules for the application of these exercises in your training program. My proposed exercises are very heavy and require from you so much power, so do not be surprised if after 30 minutes of exercise you awake unable to continue the occupation. I recommend you train each muscle group once a week, otherwise you will quickly overtraining. Try to constantly increase the weight in each exercise and work to failure. Each repetition should be your last. Work hard and intense and you are sure to grow.

Besides, you may try to read my articles about drill stand and read some interesting information about portable drill stand.

Great Arm Workout

I’m not a big fan of one day being an arm workout, but I’ve gotten a few questions on a good arm day.  So, I thought I would deliver. 

To have an effective arm day, you have to pay attention to your rest and recovery time. This routine should be used in a 4-5 days a week exercise routine.  You should only do this arm workout alone and don’t add other muscle groups.  Try and rest at least 1 day between this arm day and both chest and back days. For example, your split may be chest day 1, legs day 2, arms day 3, shoulders day 4, back day 5. 

Like in all my routines, I recommend adding 5 pounds each week you complete all the reps assigned.  This routine will be a higher rep routine. We are focusing on getting down to the deep muscle tissue to stimulate growth.

Inside Grip Pull Ups 3 sets of 12 reps

French Press (Skullcrushers) 3 sets of 12 reps

Inside Grip Push Ups  3 sets of Near Failure*

Dumbbell Bicep Curl   3 sets of 12 reps

Tricep Pressdowns  3 sets of 12 reps

*Near Failure – I want you to perform at least 15 reps but stop 3-5 reps before muscle failure.  You will have to determine this by paying attention to your muscles. 

Try this arm workout and let us know how it did.  It’s a solid arm workout that can definitely add some muscle and definition to your arms. 

You don’t want to leave muscle building only up to the exercises you do.  You will have to focus on nutrition as well.  Eat big and healthy and you will see quality results real quick.

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3 simple and effective Tricep Exercises For Women

Article by John Adam

Today, there is a lot of health awareness among women which was lacking a few years ago. Women have come out of their cocoon, shedding out reservations and are trying to sturdy themselves by way of regular exercises.

Exercises reminds the fact that many of the women, though aware about the need to keep healthy and exercise regularly what they are not aware of is the fact that the arms too have a greater role to play in the beauty race. Though we do many general exercises they have little impact on the arms and the muscles are under toned which can gradually start loosing its elasticity and begins to droop pathetically. To avoid this, one needs to take up special arms exercises.

Be informed that arm is a broader word used and involves multiple muscles with a single connecting point. Based on this, we can categorize the arms portion into three parts namely the Biceps, Triceps and the Shoulder. While biceps have two muscles joined together, the triceps and shoulders have 3 muscles each connected to a single point and each of them needs to be exercised, either solely or in combination.

The Tricep Exercises For Women aren’t much difficult and yet they give out good muscle toning but it is for you to choose the right one that suits you best. There are some such very good Tricep Exercises For Women that can be done easily even at the comforts of your home and doesn’t require much of an investment on expensive exercise equipments.

Lower Dumbbell Tricep Exercises – This is a simple yet effective exercise to tone not only your triceps but the shoulders too. Sit or stand holding a dumbbell above your head. Slowly come down to the back of your head, hold for a couple of minutes and then go back to the start position.

Upper Dumbbell Tricep Exercises – This again is an effective Tricep Exercises For Women. Get seated comfortably on a chair and place your arms on the table and elbows placed on a soft padding. Take the dumbbell and start lifting it towards your shoulders, keep on to the position when close to the shoulders, for a few seconds and then come back down. While doing so ensure that your back is steady and your body doesn’t move along thereby putting that needed force on the triceps.

Push Ups – These are excellent ones for toning up not only the bicep muscles but also various other parts of the body like the chest and the back. While doing these push ups you need to ensure that you are keeping your hands closer and the elbows on the sides to get the maximum benefit.

Though it is not necessary that Tricep Exercises For Women need to be done only at gyms but it would be preferred to be done at gyms as you get a professional trainer who would supervise you well and can help you in doing the right exercises in the right manner.

www.LiftingRevolution.com – Grab your free lose stomach fat report here. In this video, you are going to learn some great exercises to shape up your triceps and arms. These are very easy to do and you don’t need much equipment either.

Various Workouts On Elliptical Exercise Machines

Article by melvillejackson

Since the time of introduction of elliptical exercise machines, their popularity has gone up over the years. Today most US citizens, residing in some of the major cities like Louisville (KY) and Jeffersontown (KY), prefer to use elliptical exercise equipments at their homes. One of the primary reasons behind the growing popularity of these equipments is that, you can work out your entire body without much strain.

The exercises that are done with the help of these equipments are even challenging for professional athletes and on the other hand are quite safe even for pregnant women. Most experienced gym trainers believe that cardiovascular exercises on elliptical equipments are much better compared to workouts on any other type of machine. There are different types of workouts that are possible with the help of elliptical equipments. Some of them are:

Workout of the entire body:

Elliptical exercise equipments are ideal for a total body workout. Normally you use your leg muscles and part of back and abdomen muscles while running or walking. These training devices tend to reverse the direction of motion, thus allowing you to work-out those muscles that very few exercises tend to target. You can also use elliptical exercise machines to work-out your upper body parts. These in turn help to tone up your biceps and triceps together with various other upper body muscles. It is important to remember not to rest your arms on the frame of these equipments as this reduces the overall impact of the exercises.

Cardiovascular exercises:

Elliptical exercise machines provide some of the best cardiovascular exercises as compared to other types of fitness devices. This is one of the primary reasons behind numerous US people, residing in some of the major cities like Louisville (KY) and Shively (KY), opting to use such equipments for their workouts. Since these machines give you the options to alter their incline and speed, you can actually maximize cardio impact, thus making elliptical machines much more beneficial compared to leg presses, weight lifting, and other types of exercises.

Are you looking for an exercise equipment with the features of an elliptical? Louisville (KY) and Radcliff (KY) are some of the cities in US where you can buy such machines from Play It Again Sports. They have been in this business for the last 25 years. Check out their website playitagainsportsstmatthews.com, from where you can access their services and the products they sell.

Triceps Exercises for Women that Work

Article by Robert Fogarty

It seems as a woman gets older the more issues she has with her arms. When there is weight loss along with aging you end up with a lot of upper arm flab. This flab is unsightly and difficult to get rid of. With a few of the right exercises you will be able to get the well-toned arms of your youth. People who lose a lot of weight will also have a problem with upper arm flabbiness. Just like you exercise the rest of your body to get a toned body you must also do tricep exercises for women.

Some of the best exercises for the triceps are done using small weights called dumbbells. Usually a woman will use 5 to 10 pound weights to work their arms. You can exercise both arms at a time or one at a time. When you exercise one arm at a time always remember to do the same amount of repetitions for each arm. You don’t want to have one well worked arm and not the other.

Dumbbell use is important for building your triceps. You can build your triceps without ending up with too much muscle. Some women worry about working their arms too much. They are afraid they will end up with the look of a man’s toned and muscular arms. You can work your arms without an overabundance of muscle. It is actually a lot of work to get a man’s look on a woman.

Some of the best exercises include skull crusher, hanging dips, dumbbell triceps extensions and close grip push-ups. With some you will need dumbbells. The skull crusher is done by lying on a bench. You will use a small weight and will lift it over your head. You then will lower it towards your forehead. This is an exercise where you work out slowly. You will want to work on going as slow as possible.

The dumbbell tricepsextensions are done while sitting straight. It can also be done while standing. Hold the dumbbell over your head and slowly lower it behind your head. You will be bending your elbows for this one. Work slowly to get the most benefit out of it. You will grip the dumbbell with both hands and work both arms at the same time. It is also possible to work one arm at a time if you prefer.

Using these exercises you will be able to get the toned arms of your youth. You will no longer be ashamed of flabby arms. While working your arms you should consider working the rest of your body. You can lose weight and get toned all over with the right type of exercises. An exercise that will improve your circulation as well as burn calories is a cardio exercise and Tricep Exercises for Women. There are many types of cardio that you can do to burn calories and help you to lose weight. Remember to work your arms as well to fight the flab. You can have arms you will be proud of with a little work with weights.

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