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Get a bigger triceps

The triceps is the muscle at the back of the upper arm. His name is Triceps Brachii. He has three heads. It consists of inner, side and long head. You have to do exercises that take all three parts of the muscle. Usually, exercises to increase this muscle consist of different types of weightlifting. You also need to eat properly to build muscle mass.

Method. 1 Train the triceps without weights

  1. Set reps per set and number of sets. The reps per set determine how many times you do each exercise per set, and one set is the number of reps.
    If you have no training and weight lifting experience, start with few repetitions and sets.
    Fitness experts recommend starting a new exercise with just one to five repetitions in one or two sets.
    A medium repetition rate is eight to twelve repetitions, a high repetition rate is more than 15.
    If you do not know how to start, then start with few repetitions and sets with little weight (2.5 to 5 kilograms).
    You have to repeat the number of repetitions and sets as you build more muscle mass. As your muscles grow, they need more stimulation to keep growing.
    First increase the weight you lift before increasing the repetitions. Fewer reps with higher weights form muscle size and mass.
  2. Make some simple bank dips. This movement uses the triceps to lift your body.
    Sit with your back in front of a bench or a table, so that you are perpendicular to it. The bench should be knee-high or a little higher.
    Take the starting position. Hold onto the bench with hands outstretched, shoulder-width apart.
    Stretch your legs forward and bend your waist slightly perpendicular to the torso.
    Slowly move your body down while inhaling.
    Angle the elbows as they descend until they reach a 90-degree angle. Keep the elbows turned inward toward your body throughout the exercise.
    Work with your triceps muscles to return your trunk to the starting position.
    That’s a repeat. Repeat the exercise according to your plan.
  3. Do the tricep press. This exercise trains your triceps with your own body weight. The movement resembles a push-up but upright and with a pole.
    Insert a bar at chest height into the rack to begin.
    Take the starting position. Grab the pole with your hands shoulder width away. Walk one or two paces away from the pole, put your feet together and stretch your legs.
    Bend your elbows and let your body sink towards the pole at the beginning of the exercise. Keep your elbows in the direction of your body instead of turning it outwards.
    Take a break and release the position by stretching your elbows.
    If this exercise seems easy to you, you can build more muscle through chains as extra weights.
  4. Do some lifting exercises with your own body weight. They resemble the push-up but begin in the plank position.
    Make a plank on the floor. Put your belly on the floor. Stretch your legs and put your feet together. Balance your weight on your toes. Place your forearms with your elbows shoulder width away on the floor. Your entire forearm should also be about shoulder-width away.
    Keep your body weight with your toes and forearms.
    Keep your forearms shoulder-width apart and your torso taut. Keep your elbows toward your body.
    Press your palms on the floor and extend your elbows to lift your body off the floor.
    Keep the trunk tense and tight as you push your body up.
    Slowly lower your forearms to their starting position.
    That’s a repeat. Repeat the exercise according to the plan.
  5. Do a triceps extension. In this exercise, you lie down on your stomach and push the body off the floor with your triceps.
    Start in the starting position. Lie flat on your stomach on the floor. Bend your elbows and keep your palms flat. Your palms should be against your chest.
    Stretch your elbows and push your upper body into an upright position. Keep your elbows close to your body.
    When your elbows are fully stretched, you have to bend them back to lower your upper body back to the floor.
    Make as many repetitions as your plan foresees.
  6. Do triceps dips. In this exercise, your triceps lifts your body weight sideways.
    Go to the bars in the gym. These should be next to each other and at the height of your hips.
    The rods are usually shoulder width away.
    Take both hands on the bars so that your elbows are above the bars.
    Inhale at the beginning of the exercise and lower yourself.
    Your torso should be straight and your elbows should be close to your upper body. Lower yourself until the upper and lower arms are 90 degrees.
    Use the upper arm muscles to raise yourself back to the starting position.
    Make as many repetitions as your plan foresees.

Method. 2 Train the triceps with weights

  1. Set reps, sets, and weight. You can adjust repetitions and sets according to experience and fitness.
    Remember, if you’re inexperienced, one to five repetitions are enough.
    The average repetition frequency is eight to twelve repetitions.
    A high repetition rate is more than 15 repetitions.
    The bigger the weight, the bigger the muscles become. You need to gradually increase repetitions and weights so as not to hurt yourself.
    A good guideline, when you start to build muscle, is to start with a few repetitions and increase the weight and then the repetitions.
    Beginners should use light weights with few repetitions and gradually increase.
  2. Try the classic bank press. Here you work with weights on a dumbbell, while you lie on your back on a bench to work on your triceps.
    At the beginning, lie down on the bench so that your head is below the dumbbell.
    Place your feet on the left and right sides of the bench on the floor and put them back so that they are under your knees.
    Lift your shoulders off the bench and pull them back, pulling your shoulder blades together.
    Support your back muscles with the help of your feet against the bench and tighten your abdominal muscles. Keep this body tension during the exercise.
    Take the pole, covering the ring visible on the pole.
    Lower the rod to your chest without loosening your shoulders.
    The pole, wrists and elbows should always be in line.
    Take a break when the barbell rod touches your torso and then push it up as powerfully as possible.
    Make as many repetitions as your plan foresees.
  3. Do ground exercises. They are similar to bench press.
    Lie with your head near the power rack, also squat stand, on the floor.
    Pull your shoulder blades together.
    Take the rod out of the holder.
    Lower the rod to your lower chest.
    Pull your elbows to your body as you move.
    Lower the pole until your forearm touches the ground and take a break.
    Press the rod back up as fast as you can. Work as powerful as possible.
    Meanwhile, keep the pole, your wrists, and your arms in line.
    Make as many repetitions as your plan foresees.
  4. Use Dumbbells for Triceps Extensions. This you make from the starting position.
    At the beginning you are standing with your feet shoulder width away.
    Take a dumbbell with one hand. Support yourself with the other hand by placing it on a stable surface, such as a pole or a table.
    Guide the dumbbell to your shoulder and then extend the arm up so that it is perpendicular to the floor.
    Turn your wrist so that the palm is facing forward and your little finger is pointing to the floor. That’s the starting position.
    Slowly lower the dumbbell behind your head as you inhale. Flex the elbow for that.
    Take a break when your triceps is fully stretched.
    Return to the starting position by bending your triceps as you exhale.
    The upper arm should always stay on the head.
    Make as many repetitions as your plan foresees. Then do the same with the other arm.
  5. Do a triceps extension with dumbbells and two arms. With this exercise you can train the triceps with dumbbells while sitting.
    Place yourself with one dumbbell in each of your hands at the end of the bench.
    Bend your knees slightly and move your trunk forward by flexing your hips.
    Keep your back straight until you are almost parallel to the ground. Keep your head up.
    Keep your upper arms close to the trunk. Keep your upper arms rigid while working with your triceps to lift the weights and move behind you.
    Exhale. Take a break when your arms are stretched back parallel to the ground.
    Return to the starting position during inhalation.
    Make as many repetitions as your plan foresees.
  6. Make a tricep press while sitting. So you can bend and stretch the triceps while sitting with weights.
    Sit on a bench with backrest.
    Take a dumbbell in both hands and hold it over your head with outstretched arms.
    Keep your upper arms close to your head.
    Lower the weight behind your head until your forearms touch your biceps and inhale.
    Exhale while moving the weight to the starting position.
    Make as many repetitions as your plan foresees.

Method. 3 Stay healthy to build muscle

  1. Also plan break days. Break days are important for muscle recovery.
    Without rest days, your musculoskeletal system, nervous and immune systems are compromised, as weight lifting is stressful for the body.
    So you have a greater risk of injury, illness, muscle weakness and mood swings.
    Exercising without rest means stress for your body and it releases certain hormones, such as cortisol. This can have negative effects on your body.
    Through the recovery periods, your body can recover and repair from the stress of weight training.
    Drink plenty of water on your day of rest and eat healthy meals.
    If you need to work out then do a simple cardiovascular workout or muscle exercises without weights.
  2. Eat many proteins. Proteins are essential for building muscle. They give the long-term energy and stamina needed for muscle exercises and muscle strength.
    You need 1.2 to 1.6 grams of protein per kilogram of body weight. It is said that this amount keeps the muscles and bones healthy.
    Nutritional studies have shown that at least 15% of your diet should be protein.
    There are animal and plant protein sources.
    Eat lean protein sources such as seafood, non-skinned poultry, lean beef and pork chops.
    Other lean protein sources are skimmed milk and low fat cheese.
    Plant based protein sources are soy and nuts.
  3. Plan the protein intake at specific times. It’s not just about how much protein you eat, but also about when you eat it to help you build muscle.
    Eat high in protein 20 minutes before each workout.
    Eat high protein again after training.
    For example, drink 0.25 liters of skim milk and eat a yogurt to absorb protein before and after exercise.
    Recent studies show that protein is richer when consumed in small amounts throughout the day.
    Women should consume about 80 grams of protein divided into four meals.
    Men should eat at least 100 grams of protein per day and divide it into four meals.
  4. Do not spare fruits and vegetables. It has less protein, but important vitamins and minerals. It has low calories and fiber.
    Melons, such as cantaloupe melons, are rapidly digested because they contain little fructose. Fructose is the sugar in fruits, also called fructose.
    This is good for body builders as slow-digesting carbohydrates are not optimal for building muscle.
    Spinach has many nutrients, such as iron and other vitamins. Spinach also contains glutamine, which contributes to lean muscle growth.
    Special polyphenols in apples can promote lean muscle growth and counteract muscle fatigue.
    Apples are also a great fat burner and therefore a good carbohydrate source before training.
  5. Do not leave the carbohydrates off. They are important for a healthy diet and some carbohydrate-rich foods can help build muscle.
    Brown rice is rich in carbohydrates and provides long-term energy.
    Brown rice can release hormones, resulting in muscle growth and fat burning.
    Other grains, like quinoa, are also good for body builders and general in the diet.
    Quinoa has many nutrients like protein and carbohydrates. It releases insulin, which promotes healthy muscle growth and fat burning.
    Quinoa also provides long-term carbohydrates. In small quantities, it can deliver energy throughout the day.

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