ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel
  • »
  • Sports and Recreation»
  • Individual Sports

Tricep Workouts That Build Bulging Tricep Muscles Fast

Updated on June 9, 2015

Effective Muscle Building Tricep Workouts

The triceps make up more than 50% of the muscle mass on the arms, so it is very important to focus on building muscle on the triceps as well as the biceps. This article will explain what you need to do to shock your tricep muscles into a muscle growth phase. The tricep muscles are one of the most obvious muscles on the body, so if you have rock hard triceps its definitely a noticeable feature. Luckily, there are plenty of exercises out there that will not only make your triceps stronger, but they will also make your muscle definition much more obvious whether you are wearing a shirt or not. This article is going to focus on tricep exercises that help you to achieve the tricep muscle gains that you are hoping for. First things first though, I am going to talk about exercises that will help you reach your goals, and I am also going to talk about nutrition habits that you should embrace because they are essential for anyone that is looking to increase muscle mass on the bicep and tricep muscles. With that being said, lets start with some workouts that will ensure that you leave the gym feeling like a beast, your triceps will be throbbing when your on your way home if you follow these workout procedures and in a short amount of time you will notice that your tricep muscles are catching the attention of the people around you - and of course that's a good thing. But let me make one thing clear, in order to get big triceps and biceps its not just a matter of exercise. Nutrition and supplementation also plays a huge role when it comes to explosive muscle growth. When you are supplementing, eating meals high in protein and following the workouts listed below you will surely notice that your body is not only getting stronger but you are also going to have ripped arms in a short amount of time if you stick with your workout routine. For maximum results I would recommend nitric oxide for additional endurance and strength and creatine is a great idea too. You would be surprised how those two supplements can make such substantial difference in muscle gains.

Best Tricep Workouts

Vertical Tricep Extensions

Starting with tricep extensions is something that I've done for a long time, not only because I love the exercise but also because it really does a great job of isolating the tricep muscle and creating a substantial burn. In my opinion this exercise is paramount to most tricep exercises if you want to have that shocking definition of the tricep muscle. When I first started this tricep workout, I started with about 20 lbs which isn't a lot at all. But now I use 50 pound weights and I do about 8 reps with that amount of weight and all I can say is that the burn and pump you get from this exercise is phenomenal. The most important thing to remember is to start with a low weight so that you warm up your muscles, then you can progressively increase the weight. I swear by this exercise, in fact when I was a freshmen in college some people thought I was on steroids, even though I would never touch that stuff and I don't recommend that you think about doing it either. Feel free to take a look at the picture to see what a tricep extension exercise looks like. If you are not doing this exercise in the gym, you are missing out big time. As you can see in the picture, you lift a weight behind your head and bend your elbows to lower the dumbbell, then you go back up with the dumbbell to complete the rep. Again, try to choose a weight that you can pull up for about 8 reps, but make sure you warm up with a weight that you can do around 20 times just to prep the muscles and avoid injury or strain.

Tricep Dips

Tricep Dips are another grips are another great exercise that you can use to get cut tricep muscles. It involves a flat bench and it is a fairly simple exercise, but it is important to keep your back straight during this exercise if you really want to target the tricep muscles. This exercise is also referred to as bench dips, and when you feel comfortable enough it is perfectly fine to add weight on your hips to increase resistance. This exercise is fairly simple to explain, but if you have any trouble understanding what this looks like please refer to the picture I've provided and you should have a really good idea of how this exercise is done. This is also a great exercise to do for a tricep burnout workout, if you can get to 30 reps or more you should see great results when it comes to muscle tone and also an increase in arm strength.

Close Grip Bench Press

The close bench press is a great workout for the triceps, and you will quickly discover how true that is when you do it. This tricep exercise is done just like a normal bench press, simply lay flat on a bench press with the barbell and some weight, but not as much weight as you usually bench. Place your hands in a position so that they are about 8 inches apart. From that point you will be benching the barbell and this exercise will primarily target your triceps and take my work for it, your triceps will feel the resistance. When doing this exercise its important to understand that you should not do this exercise if you already are fatigued, unless you have a spotter that can catch the weight just incase your muscles are too fatigued to push the weight back up. I would say that it is a good idea to just do the close grip bench press without weights (45lbs) for the first time so that you can focus on form. Then you can decide how much weight is appropriate. It's a good idea to shoot for 8-10 reps for this exercise.

Tricep Pulldown

Cable Pulldowns

This is one of the most popular tricep workouts around, cable pulldowns. Cable pulldowns is another very simple exercise that involves a machine with a rope that is hanging vertically with a handle at the bottom of the rope. The motion is very simple, just maintain a straight posture and bend your elbows so that your arms are completely straight toward the end of the motion. I recommend doing this exercise with at least 8 reps and 3 sets and if you choose the right weight you will definitely feel this exercise doing work. I also recommend stretching after you do this exercise. As I said before, this is one of the most popular tricep exercises and there is good reason for that. This exercise is fun and if you have the right equipment or rubber cables at your home, you can do it at your house as well. It's simple, it works and you can really get a good burn out of this exercise so take advantage of it if you can - I promise you won't regret it.

Dumbell Tricep Workouts

Tricep Exercise Preferences

Which Tricep Exercises Do you Prefer

See results


    0 of 8192 characters used
    Post Comment

    No comments yet.