Size Builders Tips
- Date: 2010-09-29 - Word Count: 296
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Choose one of these two exercises, which are good choices for building triceps mass. Both moves raise your arms away from your body, stretching the triceps long head, meaning it can contract more strongly than when your arms are fixed by your sides. (Note: Beginners should stop after doing one Group A and one Group B exercise.) SETS + REPS: For mass, choose a medium-heavy weight with which you can perform no more than eight reps on your first two sets. Reduce the load slightly on your third set to get two extra reps.
OVERHEAD DUMBBELL EXTENSION
Sit erect against a lowback bench, cupping the upper-inner edge of a dumbbell with your arms extended overhead. Allow your elbows to bend so the weight descends behind your head, controlling the negative so the weight doesn't hit your head. Press back up to full arm extension.
LYING TRICEPS EXTENSION
Lie faceup on a flat bench with your back flat and your feet planted firmly on the floor. Holding an EZ-bar with a narrow grip, push it to arm's length; this is the start position. Keeping your upper arms rigid, bend your elbows and slowly let the bar move toward your forehead. Stop just short of the bar touching your head. Press with your triceps to move the bar back up to the start position.
TRICEPS DIP
Hold your body as vertical as possible to focus the emphasis on your triceps. Keep your elbows close to your sides as you lower your body until your upper arms are about parallel to the floor. Press into the bars to extend your arms and raise yourself back up to full arm extension. You can also substitute the machine dip for this move. If you can do more than six reps per set, increase resistance with a weight belt.
OVERHEAD DUMBBELL EXTENSION
Sit erect against a lowback bench, cupping the upper-inner edge of a dumbbell with your arms extended overhead. Allow your elbows to bend so the weight descends behind your head, controlling the negative so the weight doesn't hit your head. Press back up to full arm extension.
LYING TRICEPS EXTENSION
Lie faceup on a flat bench with your back flat and your feet planted firmly on the floor. Holding an EZ-bar with a narrow grip, push it to arm's length; this is the start position. Keeping your upper arms rigid, bend your elbows and slowly let the bar move toward your forehead. Stop just short of the bar touching your head. Press with your triceps to move the bar back up to the start position.
TRICEPS DIP
Hold your body as vertical as possible to focus the emphasis on your triceps. Keep your elbows close to your sides as you lower your body until your upper arms are about parallel to the floor. Press into the bars to extend your arms and raise yourself back up to full arm extension. You can also substitute the machine dip for this move. If you can do more than six reps per set, increase resistance with a weight belt.
Related Tags: fitness, gym, training, muscle, muscle building, muscles, size builder
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