Building Tricep Muscle

A useful guide on "Building Tricep Muscle".

Having those horse-shoe triceps muscles are a symbol of your strength and add a lot you your personality. You would have to toil a lot to get a perfect pair of triceps. It takes a lot of effort to carry out a good body building program successfully. Triceps building is included in the later stages of body building but once you are through with the program, you can simply stand in the crowd and let those faces turn and steal a look at you. In your efforts to muscle up for severe exercising sessions, you should remember that a good diet plan and drinking plenty of water are the two main ingredients of any body building program.

Exercises for Triceps Muscle

There are a few exercises that you can start with in order to build triceps muscles. These exercises prove to be very effective when carried out regularly and properly.

Exercise for Beginners:

1. Lie down with your face facing the ceiling. Hold a medium weighted barbell in your hands above your head.
2. Make sure that your hands are close to each other and that you grip the barbell properly.
3. Extend your arms and lift the barbell straight over your chest as much as you can.
4. Hold position for a second or so.
5. Gradually bend the elbows and come back to the original position.
6. Repeat the process 10-12 times in a row.
7. Remember to squeeze your triceps at the end of the extension.

Exercise for Intermediates:

1. Place your right knee on a bench and hold the dumbbell in your left hand.
2. Bend in such a way that your torso comes to a parallel with the ground.
3. Without moving your right arm, kick your left arm straight back. Stretch the arm till it lines up parallel with the floor.
4. Keep the upper arm still during this exercise and tighten the tricep at the end of the extension.
5. Gradually return to the original position.
6. Repeat the exercise 10-12 times for both the arms.

Advanced Workout:

1. Grab a single dumbbell of a respectable weight and place it behind your head while standing.
2. Your elbow should be pointed toward the ceiling with the dumbbell being you.
3. Slowly extend your arm so that the tricep is lifting the weight.
4. Squeeze your tricep at the end of the movement.
5. Use your free hand to either support the elbow or weight to ensure correct form.
6. Perform 6-10 reps and repeat for the other hand.

There are other exercises which include the popular tricep dips or the various cable pull downs. If you are a beginner, you need to perform the tasks little by little. Make sure that you do not try to overachieve in a very short span of time. It is not possible to build muscles overnight and you would need to maintain a heavy discipline and would need to stay patient to get the desired results.