How to do Triceps Extensions
Want bigger arms? A great exercise to get those dreamy arms is to do the triceps extension exercise. This is a basic exercise that isolates the triceps. After doing a couple sets you may start to feel the burn! Lift safety!
Level: Beginner
Muscles: Triceps, Deltoids
Equipment: Dumbbell Weight and Bench
Instructions:
Step 1: You can stand up or sit on a bench for this exercise. It is advisable to use a bench for more support and to prevent back injuries. Start by grabbing a dumbbell weight and positioning it overhead with your hands forming a heart shape grip under the inner plate.
Step 2: Try to keep your arms stable as you slowly lower the dumbbell weight behind your head and neck. Bend at the elbows and flex wrists at the bottom to avoid hitting your neck and head. Lower your arms until they are parallel with the floor and push back up slowly and repeat.
Tips:
1. You can also try this same exercise with two dumbbell weights. This method may be easier for beginners.
2. To get the weight safely into position, you may want to start out by having a spotter. Another method would be to rest the weight on your thigh. Next push off with your thigh to get the weight into position.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to do Standing Triceps Kickbacks
Triceps kickbacks are a great exercise to increase arm circumference. It is particularly important when doing this exercise to use proper form. Incorrect form may result in injury. This exercise can be performed easier on a bench.
Skill Level: Intermediate
Muscles: Triceps Brachii
Equipment: Dumbbell Weights
Instructions:
Step 1: While standing straight up, place your right leg forward as though you were doing a lunge. Now place your right arm elbow on the top of your knee for support.
Step 2: Holding a dumbbell weight in your left hand, pull the arm straight back and up having it parallel with your body and have it bent at the elbows to 90 degrees. Make sure to have your back fairly straight to prevent injuries.
Step 3: Now extend your arm back until it is in line with your shoulder. Then slowly lower the weight back to starting position and repeat.
Step 4: Do the same exercise on the other arm.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to do Dips – Workout
The Dip exercise focuses on the triceps brachii and pectoralis muscles. A secondary muscle it also affects is the deltoids. This beginner to intermediate exercise is a great way to work all three muscles. All you need to do this exercise is the vertical knee raise towers which most gyms have. For those who are new to this exercise and are unable to lift themselves can use the weight assistance to build strength.
Instructions:
Step 1: Locate the handle bars on the vertical knee raise tower and grab hold of the bars to lift yourself up until both arms are fully extended. Have your ankles locked together and knees bent.
Step 2: Slowly lower your body by relaxing your muscles and bending your elbows until about 90 degrees. Pause at this position and then push back up to the starting position and repeat.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to do Diamond Pushups
Want to increase those triceps? This is a great home exercise to do to increase the size of your arm. Try it and leave a comment below!
Level: Intermediate
Muscles: Pectoralis, Triceps
Equipment: None
Instructions:
Step 1: Position yourself on the ground as if you were doing a regular pushup. Instead of having your hands slightly wider than shoulder width apart, you want to bring both your hands together towards the center of your chest. Now try to form the shape of a diamond with both your index fingers and thumbs connecting from each hand. You want to also maintain a straight and rigid torso.
Step 2: Now all you have to do is lower your chest towards to ground slowly and push back up off the ground and repeat. You can make this exercise harder by elevating your feet with a bench or chair.
Safety Tips:
This exercise is stressful on the wrists. If you have bad wrists we recommend that you skip this exercise all together to avoid injury.
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www.yhalive.blogspot.com
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.