Tricep Exercises with DumbbellsSo you want bulging triceps or want to tone your flabby under arms. Well in order to do so you need to know how to do proper tricep exercises and maximize your time and effort. There’s no point doing tricep exercises that don’t work. This article will show you exactly what works best – for men and also women.

Here’s a fact. Professional bodybuilders work out their triceps just twice per session. Why? Because your tricep is a minor muscle group that tires easily and should be worked hard for short periods and given enough time to heal.

Doing isolation exercises for hours will not help you build up your triceps. You should hit them with heavy weights using a few solid exercises.

Triceps comprise sixty percent of our arm muscles. They cover the back of the upper arms. A lot of people disregard their triceps but it is important to workout these muscles to achieve more definition in the upper arms.

The triceps are not as easy to workout as the biceps. They take more time to be chiseled because it is difficult to flex this muscle. The exercise routine for this muscle is the exact opposite of biceps exercises. For well-defined arms, here are triceps workouts:

1. Dumbbell kickbacks: You need a chair to sit on. Lean forward making sure your chest does not go beyond your knees and your ass flat on the chair. Hold your dumbbell to the side and then raise your upper arm to make it parallel to the floor. Position your upper and lower arms so that they form a right angle.

Extend your lower arm so that the entire arm is parallel to the floor. Hold this position to feel your muscle burn for effectiveness. Slowly lower the dumbbell so that your arm forms a right angle. For best results, perform two to three sets of 10 to 12 repetitions. Repeat the same steps for the other arm.

2. Overhead dumbbell extensions: Stand upright with legs apart and knees slightly bent. Extend your arm over your head while holding your dumbbell. Slowly lower the dumbbell towards your back. Slowly extend your arm again overhead. Hold the overhead position to feel your muscle burn. Repeat for two to three sets of 10 to 12 repetitions to achieve desired results. Do the same steps for the other arm.

3. Overhead standing presses: Stand straight with legs apart and knees slightly bent. With one dumbbell on each hand, hold the weights above your head to form a right angle with your upper and lower arm. Hold dumbbells together and extend your arms to push the dumbbells forward or in front of you. Perform four to five sets of 10 to 12 repetitions for muscle definition.

4. Seated dumbbell triceps isolation: Be seated with legs apart. Hold one dumbbell with both hands at a right angle from the back of your head. Slowly lift the dumbbell but never let it go directly above your head. While lifting, keep your elbows slightly bent. Lower the dumbbell slowly to return to the right angle position. Do this routine for two to three sets of 10 to 12 repetitions.

Do not neglect your triceps if you do not want to make your upper arms look disproportionate. They basically take twice to thrice as much time to work out than your biceps, so spend more time working your triceps for stronger, bigger arms.

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