To call your's a blasting arm, you need both biceps and triceps. Careless on any one of these muscle group will reflect the results in your arms. You should feel proud of your arms, not your biceps. So give importance to your triceps equal to your biceps. Here is the intermediate workout guide for the triceps. After mastering the beginners workouts you can move to intermediate workouts.
GRIPPING:
Before you start your workouts be cautious about gripping. Hold the equipment perfectly. Holding equipment wrongly may cause unbalanced position which may lead you to drop the weights on you. Especially be cautious about the skull crusher, place somebody behind you to safe guard your skull.
WORKOUTS:
1. Close-grip bench press for triceps:
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| 1.1. Close-grip bench press |
The close grip bench press is a triceps workout and not for chest. There is close grip bench press for the chest but it varies from this workout. The main variation is the position of your hands when you bring down the barbell. In triceps workout you have to bring down the your elbows perpendicular to your body. But in the chest workout your elbows will be almost parallel to your body. Image 1.1 shows how to do the close grip bench press workout.
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.
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.
Practice with an empty barbell before you add weights to it. Because you may easily lose your balance in this workout. As this is bit technical get some help from your trainer or experienced body builder.
You can also do this exercise using the ez-bar for an effective gripping and balance. Image 1.2 shows the close grip bench press workout using ez-bar.
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| 1.2. Close-grip bench press using ez-bar |
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10-15 initially and till failure when you advance.
2. Skull crusher-Triceps extension:
Skull crusher is a very effective triceps workout. The image 2.1 shows how to do triceps extension. Lye on a flat bench, positioning the bar over your eyes. Keep your triceps under some tension while your arms are in the extended position. Now, keep your upper arms fixed in the extended position while you bend your elbows and allow the weight to descend under control toward your fore head. Use heavy weights than the weights you've been using before.
Frequency :3 sets increasing weights each set.
3. Lying dumbbells-triceps extension:
Image 3.1 describes how to perform lying dumbbells triceps extension. Lye on the bench with dumbbells in your hand raised straight overhead. Now bend your fore arm so that you make 90° elbows. Then extend your hands back straight to 180° by pressing your triceps muscles. Pressing hard when you extend your hand back, it gives a very intense pressure to your triceps muscles. While you bend and extend your arm elbows should not move, only your fore arms should move.
Frequency :3 sets increasing weights each set.
Frequency :3 sets increasing weights each set.
2. Skull crusher-Triceps extension:
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| 2.1. Skull crusher-triceps extension workout |
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.3. Lying dumbbells-triceps extension:
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| 3.1. Lying dumbbells triceps extension |
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :15- failure.
4. Triceps push down:
Triceps push down is good for both beginners and intermediate body builders, because it is simple and effective. Triceps push down is done in a hydraulic machine using cables. Image 4.1 describes how to perform the triceps push down workout. Using a high-cable pulley in front of the cable station, grasp a straight bar with an overhand grip. Your hands should be about 8-10 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.
Image 4.2. shows the bad form of this workout. Here he strains to do it. Usually working out with heavy weights cause these problem. So try to add weight that you can lift or press comfortably.
4. Triceps push down:
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| 4.1. Triceps push down |
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| 4.2. Bad form |
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :12- failure.
5. One arm extension:
5. One arm extension:
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| 5.1. One arm extension |
Triceps one arm extension is one of the best finishing triceps workouts. Image 5.1 shows how to do this workout. Hold your arm in full extension up above your body. Make sure your elbow is facing away from your body. With your non-weight bearing hand, grab and support your other arm by holding your body. Next, lower the weight down, bending at your elbow. Once the forearm is parallel to the floor you may bring the arm back to full extension.
Frequency :3 sets increasing weights each set.
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :15- failure.
6. Kick back:
Don't confuse kick back triceps workout with "Bent-over dumbbell row" back/wings workout. Figure 6.1 shows how to do kick back, take your position as given in the image. 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.
6. Kick back:
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| 6.1. Kick back |
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
7. Seated triceps extension:
Image 7.1 shows how to do seated triceps press workout. Sit on a bench and grab a dumbbell with help of both your hands. Hold it so that it is at arm's length above your head with palms facing the roof. Keep your upper arms stable as you lower the dumbbell behind your head until your fore arms are just parallel to the floor. Pause and then extend your arms to return to the starting position. Don't finish each cycle without pressing/extending completely. Pressing is very important in this workout.
Frequency :3 sets increasing weights each set.
7. Seated triceps extension:
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| 7.1. Seated triceps press |
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :15- failure.
8. Bent over one arm tricep extension:
Image 8.1 shows how to do bent over one arm tricep extension workout. 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 one by one.
You can also try bent over two arm triceps extension where you use both your hands at same time. But doing one arm workout is very effective.
Frequency :3 sets increasing weights each set.
8. Bent over one arm tricep extension:
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| 8.1. Bent over one arm tricep extension |
You can also try bent over two arm triceps extension where you use both your hands at same time. But doing one arm workout is very effective.
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :15- failure.
9. Dips:
Dips are very effective for both your chest and triceps. Finish your workout with dips for good results. Image 9.1 shows how to do dips workout. 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.
Frequency :3 sets.
You are now well set with intermediate workouts. After mastering these go to advanced workouts.
From here on you can go till failure, it will surely give you an extra inch of muscles.
Warning:Doing workouts wrong may cause some serious injury where you cannot continue further,so learn it do it perfectly. Don't go in blind manner.
9. Dips:
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| 9.1. Dips |
Frequency :3 sets.
Rest :1-2 mins rest between each sets.
Repetition :15- failure.
You are now well set with intermediate workouts. After mastering these go to advanced workouts.
From here on you can go till failure, it will surely give you an extra inch of muscles.
Warning:Doing workouts wrong may cause some serious injury where you cannot continue further,so learn it do it perfectly. Don't go in blind manner.
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