ADVANCED TRICEPS WORKOUTS 2

You not only have to concentrate on triceps workouts for big arms, apart from that you also need some change in your workout style every week. You can do the first part a week and second part the other week. Also you can re-arrange the workout order, skip, combine, super set..... You must be an architect for your workouts. You only know well about your body and you should test which workout suits you, which exercise style works better for you. It takes some time but you will/can master after few months resulting in a well sculpted body. Here are some other triceps workouts.

ADVANCED TRICEPS WORKOUTS:

1. Close grip bench press for triceps:

Close grip bench press

• Position yourself on a regular free weight flat bench press machine. Lie flat on your back and grab the barbell above you with a very narrow grip. Focus on keeping about an six to eight inch width in your grip.
• Lift the barbell off the rack and slowly lower it to about 3 inches above your chest and then press the bar back to the starting position. Make sure to focus on keeping your elbows perpendicular to your body through out the full range of the movement. 

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

2. Bent over two arms triceps extension:

Bent over two arms triceps extension

• Stand with your feet shoulder width apart and with your knees slightly bent. Hold a pair of dumbbell in each hand and bend forward at the waist until your torso is almost straight down with your palms facing in as illustrated.
• Row the dumbbells straight up until they reach the sides of your chest and your arms are bent at right angles. Ideally your upper arms should be parallel to the floor.
• Immediately perform a kick back man-oeuvre by extending your arms straight behind you. 
• Squeeze your triceps, then bend your elbows to lower the dumbbells back down so that they are along your sides once again.
• Lower the weights back down until your arms are hanging straight down below your shoulders.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

3. Triceps push down:

Triceps push down

• Using a high-cable pulley in front of the cable station, grasp a straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your fore arms so they are parallel to the floor. Keep your feet shoulder width apart and bend your knees slightly. Keep your elbows locked in close to your body and wrists straight.
• Keep your whole body steady, push the bar down as far as possible towards your legs, locking your arms and feeling the triceps full contract. Keep the upper arms close to the body. Return to the starting position using the same motion. Never move your elbows or torso! Stay standing straight up.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

4. Cable one arm reverse push down:

Cable one arm reverse push down

• Stand erect with your feet shoulder width apart, facing the machine and grasp the handle with an underhand grip.
• Inhale and straighten your arm and exhale as you complete the movement. Your arms should not take any motion during the course of the workout.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

5. Bent over one arm tricep extension:

Bent over one arm tricep extension

• Sit on a bench with feet on the floor, facing ahead, body bent in front. Grip a dumbbell in one hand and hold the bench for support with the other hand.
• Extend your arm fully as much as you can. Come back to the starting position and repeat. Do this workout for both your hands.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

6. Kick back:

Kick back

• Don't confuse kick back triceps workout with "Bent-over dumbbell row" back/wings workout.
• Place your left knee and left hand on a flat bench with your right leg set firmly on the floor. Lean forward so that your back is flat and parallel to the floor. Grasp a dumbbell in your right hand with palms facing in toward your body.
• Now with your back straight and your head looking straight ahead start with the dumbbell at a 90° angle elbow. Extend the dumbbell keeping your elbow completely stationary. Pause for a second at fully extended step. Then, return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

7. Tricep bench dips:

Triceps bench dips

• Place your hands on the edge of a flat bench and rest your heels on another bench.
• Inhale and bend your arms and do not touch the floor with your butt when you lower your body. 
• Straighten your arms to return to the starting point by squeezing your triceps, exhaling as you complete the movement. Pause for a second and repeat.

Frequency  :3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :15- failure.

8. Weighted tricep dips:

Weighted tricep dips

• This exercise is similar to the triceps bench dips, the only difference is you have to add a weight plate on your thighs when you do this exercise.

• Place your hands on the edge of a flat bench and rest your heels on another bench. Ask some one to add weight plate to your thighs after coming to this position.
• Inhale and bend your arms. 
• Straighten your arms to return to the starting point by squeezing your triceps, exhaling as you complete the movement.
• Do not extend your arms completely, instead continue immediately when you are almost extended.

Frequency  :2-3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

9. Dips:

Dips

• Take your position in parallel bar dips machine, with your legs tied up behind you.
• First, keep your head down during the course of the movement and move your body forward. Secondly, move your elbows almost parallel to your body.
• This will ensure that you are using more triceps than chest. Remember, really concentrate for your triceps, so don't bend forward too much as you do for chest.
• Well if you are not feeling pressure in your triceps you can add a dumbbell in between your legs.

Frequency  :3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

10. Diamond push ups:

Diamond push ups

• Place yourself in the standard push up position, but have your hands placed directly under your chest with your index fingers and thumbs spread and touching, so they form a "diamond".
• Keep your back flat as you lower your body until your chest is nearly touching your hands.
• Pause, then push yourself back up to the starting position.

Frequency  :3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

11. Lying single arm push up:

Lying single arm push up

• Lye on your side with knees slightly bent and legs on top of one another. Wrap your bottom arm around your waist and place your other hand on the floor in front of you, slightly bent.
• Begin to straighten that arm, pushing your body up off the floor and make sure you are using your triceps to raise your body and not your back.
• After a few repetition, switch to the other side and repeat with the other arm.

Frequency  :3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

Tags: Indian muscle building advanced triceps workouts, Advanced triceps workouts in Indian conditions, Indian body building advanced triceps workouts for experienced body builders.