Quick Exercises to Build Big Triceps

Published by Richard Black in Fitness, 2 months 1 week 4 days 15 hours 13 minutes 33 seconds ago

Though millions of people want to make their arms larger, most people think that involves solely the biceps. This is understandable, since everyone remembers seeing some bodybuilder flex their biceps in such a way that it looked like they created a mountain, but the reality is that if you truly want to have large and attractive arms, you need to exercise the triceps as well.

There are a number of different tricep exercises that you can learn, and all of them do a very good job of increasing both the size and strength of the muscles. The triceps, despite being such an ignored muscle group, is still a fairly easy one to find a quick and easy workout for, and if you are willing to commit yourself to them you can quite easily build big triceps in almost no time.

A Few Quick Exercises

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Exercise 1: Tricep Pushups One of the quickest exercises is the triceps push up. It is nearly identical to the standard pushup, except rather than keep your arms spread apart for better grip, you put your arms closer together so that your thumbs are touching and lower yourself down very slowly (as well as back up slowly).

For those that have not done any exercises in a long time, you are going to want to start slow and will probably want to begin with your knees resting on the ground so that you do not have to lift your entire bodyweight. At the same time, as you do this more often you may also want to get extra weight some time down the road. This can be accomplished with a backpack with extra weight or someone to put pressure on your back as you work out.

Exercise 2: The Chair Dip

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Another good workout is one where you dip yourself off a chair using your arms. To set up for this, you will need a chair that is completely immobile. A wooden chair with no wheels that you prop up against a wall should work fine, but make sure it is immobile because if it slips you can badly hurt your arms and back. Once you are properly set up, sit down in the chair as though you are sitting regularly. Grab the front of the seat with your hands and slowly slide yourself off. You should be keeping your legs crossed straight out so that they do not get in the way of the exercise.

The next step is to use only your triceps and arm muscles to lower yourself to the floor. To do this bend your elbows but do your best to avoid using your back or shoulders to assist you. Lower yourself down until you are either about to touch the floor or cannot get any lower and slowly bring yourself back up.

Both of these exercises are very quick and can be done in just a few minutes every day. If you perform these exercises regularly, there is a very good chance that you will see your triceps start to tighten up (and any fat around that area melt away) and more than likely you will also see the muscle start to get larger as you continue to do the workout.

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