Many weight lifters often focus far too much attention on their biceps when they train arms. The triceps make up two thirds of the upper arm mass, and should always be given priority in training. They require heavy weights and compound movements to grow. Here are the 2 best exercises for triceps that you can do to build huge arms.
1. Close Grip Bench Press
The close grip bench press is among the best exercises for triceps, and most people find it to be their most productive movement. It will allow you to use more weight than any other movement, and that is exactly what your muscles, especially your triceps need.
Most peoples' triceps are what's known as fast-twitch dominant, which means that they are far better at producing large amounts of force for short amounts of time. Thus, use heavy weights and low reps with these movements.
For the close grip bench press, work your way up to 2-3 sets of 4-6 reps. You have to be judicious about how many sets to do, as the triceps have a tendency to rapidly and suddenly fatigue in the middle of a set.
2. Triceps Dips
Many bodybuilders know that dips are one of the best movements for the chest, but they can also be one of the best exercises for triceps. Like the close grip bench press, dips are a compound exercises that uses many joints and muscles and allows you to use very heavy weight.
Once you are at the point where you can do 8-10 reps with just your bodyweight (you may already be able to do much more), start adding external resistance with a dip belt. Aim for sets of 6-8 reps, and always go to failure.To do dips specifically for the triceps, you will probably need a dip station with tapered handles. Grip the handles with less than a shoulder-width grip, and use a range of motion that goes from arms parallel to the floor all the way to lockout.
You Still Must Do Isolation Exercises
Though compound movements, such as the close grip bench press and dips, are the best exercises for triceps, you should also focus some of your arm training attention on isolation movements. For triceps, this means various types of extensions. To learn more of these exercises for triceps, visit IntelligentMuscleBuilding.com.
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