How to Get Better Triceps
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Many people do not realize the importance of their triceps, they think almost exclusively of their biceps. While biceps are probably used more, weak triceps can be a real problem in your life. The tricep is the muscle opposite the bicep on your upper arm, and it's used for pulling your arm straight after bending. Gymnasts have to have strong triceps, due to the type of acrobatic maneuver they perform. For example during the back handspring you have to spring backwards and push up off the ground with your hands back onto your feet.
Steps
The Push Up Way
- Lie on your stomach with your legs straight and together. Put your palms flat on the floor next to your shoulders. Your arms should naturally bend with the elbow pointing towards the ceiling. They may point away from your body, in which case pull them in tight against your ribs. Now push up, this is one tricep push up. Start off with ten of these, or if that is too hard start off with five. Increase the amount you do each time by five as the excersise becomes easier.
- Start off in a normal press up position, the same as a tricep push up, but the arms are not tucked in. Move your hands together until your first fingers and thumbs touch, which should form a triangle/kite shape on the floor. Keep your palms flat on the floor as you do this. Now do a push up. Again start off with five, and increase by five as before.
The Dumbbell Way
- Obtain a dumbbell weight you are comfortable with, if you are just starting out you may want a 5 kg dumbbell. With it in your hand raise your arm up straight, now bend your arm so that the dumbbell comes down behind your head. Then raise your arm again, for maximum effect do this in a slow and controlled manner. Again, start off with five and work up from there as you build more muscle.
- Kneel down on one leg, rest the hand not holding the dumbbell on a stool or somesuch. Let the hand with the dumbbell hang free so it is relaxed. Now, bend at the elbow so the upper arm is parallel with the ground. Straighten that arm all the way, if the strain peaks when you fully straighten your arm you are doing it right. If not find a heavier dumbbell or check your stance. Start with 5 and build up from there in fives as you build more muscle.
Tips
- Do not over strain yourself, you have to know your own limitations. If it is very difficult to do one repetition then stop at one, if you don't you will get a stiff triceps which will prevent you from exercising in the near future.
- Always warm up the muscle you are planning on exercising.If you don't you are in danger of pulling a muscle, which is not only very painful but will put that muscle out of action for a long time. To warm up exercise that muscle a few times and stretch, do this at least twice to be extra sure.
- Eat healthily. Like all exercises if you wish it to have an effect you must eat healthily, see Eat Healthy for Life for more information.
- Cardio, Cardio, Cardio! Depending on what you are looking for you may already include this in your work-out. The proper name for it is cardiovascular, which means 'heart and vessels' so it is exercise of the heart and vessels in your body. Essentially it burns fat, so if you want to see a result from all this triceps exercise you must shed fat like a snake sheds skin, as the triceps isn't designed as a very impressive muscle like the bicep.
Warnings
- Again do not injure yourself doing these exercises, take it slowly. The slower the exercise the better it is, and you have the added bonus of not doing yourself an injury.
Related wikiHows
- How to Eat Healthy for Life
- How to Get Six Pack Abs
- How to Get Better Biceps
- How to Get Wider Shoulders
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