You Can Sculpt Attractive Arms Using These Tricep Exercises

All you have to do is add these tricep exercises into your home workout routine. They're simple to understand and will help you develop the arms you've always wanted.

Your triceps are made up of three heads. The lateral, medial and long. Their names aren't so important though. What's important is that you know they exist and you work out all three of those babies. The more you build these muscles up the more definition you will be able to see between them. Of course, for greater definition, you have to get rid of that layer of fat on top first.

These are the tricep exercises that you will learn from this article:


Benefits of Doing Tricep Exercises


Having strong triceps will help you with lots of other arm exercises.


You need to do tricep exercises to balance out your arm. A lot of people work their biceps and forget about the poor old tri's on the back. That ain't cool man!


Working them will increase your overall arm strength. They account for a large part of the muscle mass in your arm. Don't neglect them.


They stop the upside down muscle look. C'mon you know the ones. Saggy, baggy and droopy.


They look really nice when you start to see the definition between the three heads.


Lying Skull Crushers

This exercise uses milk dumbottles - learn how to make these here.

  1. Lie on your back with a weight in each hand.
  2. Bend your arms to 90 degrees with the weights hanging either side of your head.
  3. Straighten your arms and try to keep your elbows in the same position.
  4. Slowly lower your arms back to the start position.
  5. Repeat.



Diamond Pressups

Diamond you ask? Yes, diamond. Make a diamond shape with your hands and press up.

  1. Get in the pressup position.
  2. Place your hands together in the middle.
  3. Make the gap in between your hands look like a diamond shape.
  4. Lower yourself down slowly keeping your back straight.
  5. Press up from this position.
  6. Repeat.



Standing Skull Crushers

This exercise uses a medicine ball, but if you prefer, you can use dumbbells.

  1. Hold a medicine ball straight above your head.
  2. Lower the medicine ball slowly behind your head.
  3. Keep your elbows in the same position throughout the movement.
  4. Raise up to the start position again.
  5. Repeat.



Tricep Kickbacks

These hit your triceps hard. They are great for targetting a small area.

  1. Get into the position shown and make sure your arm is at 90 degrees.
  2. Straighten your arm while keeping your elbow in the same location.
  3. When you get to the top of the movement, SQUEEZE IT TIGHT!
  4. Oooh that felt good didn't it. :-)
  5. Lower back down to the starting position.
  6. Repeat.



Tricep Bench Dips

This is a real goodie. It's an easy exercise to do and it gives great results. If it's too easy for you, you can rest a weight on your lap.

  1. Put your feet out in front of you.
  2. Make sure your legs are straight.
  3. Lower your body down while bending at the elbows.
  4. Raise up again slowly.
  5. Repeat.



Easy Tricep Dips

This exercise is a little easier than the last one. It's a great starting place if you're new to tricep exercises.

  1. Place your hands a little wider than shoulder with apart on a bench behind you.
  2. Place your feet on the ground in front of you. - Further away is harder
  3. Bend at the elbow and lower your body down slowly.
  4. Raise yourself up again using only the backs of your arms.
  5. Repeat.



Close Side Pressups

These pressups will really get those triceps working.

  1. Put your arms at shoulder width apart.
  2. When you press down, make your arms bend down by your side.
  3. Lower yourself slowly.
  4. Raise up again slowly.
  5. Repeat.



Build Some "Guns" You Can Be Proud Of

bicep exercisesThis guy on your right is Sean Nalewanyj.

Sean knows a thing or two about training for big arms. Heck, look at the size of them...(He's got 17" biceps!)

Sean is also the author of my favorite muscle building program, "the muscle gain truth no fail system". And if you're looking to pack on some serious muscle to your guns, this is where I suggest you start.

It's not the same old stuff you've heard before. In fact, what he teaches may surprise you. For example, you can learn in his program (p71)...

"The reality is that building huge, muscular arms has very little, if anything to do with direct arm movements." - Sean Nalewanyj

Didn't expect that did you?

Click here to build massive guns with Seans program!



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