To improve the size of your arms, it’s important not to neglect tricep workout routines. Many people don’t realize that triceps are actually larger than your biceps.
When you work to build up your triceps with simple exercises, your arms will naturally look much bigger. This workout routine can be best paired with your bicep workout routines.
This will leave your arms feeling pumped and well-rounded after your workout. However, you can also use these workout routines on their own.
It is best to start out doing both tricep and bicep workout routines together for several months, and then change up your routine after four weeks for variation to keep your muscles challenged.
Here is a sample tricep workout routine that you can use on a regular basis:
1. Run for 10 minutes on a treadmill to warm up all of your muscles.
2. Complete three sets of 10 reps of a close grip bench press.
3. Complete three sets of 10 reps of a tricep pull-down.
To vary your routine after four weeks, replace tricep extensions with tricep pull-downs in your complete tricep workout routine.
But not so fast… The number of repetitions that you complete in your tricep workout routine will depend upon your fitness goals.
If you want to improve your strength and increase your muscle size, perform 6 to 10 reps in each set. Increase the weight as necessary so that your body remains challenged.
If you want to tone and condition your arms, up that number to 10 to 15 reps in each set in your tricep workout routine.
If you simply want to get fit and don’t necessarily want to improve your muscle tone, perform 20 reps for each set at a lighter weight.
If you are only weight training to raise your heartbeat for cardiovascular benefits, then you will want to perform more repetitions and get your heart rate up by doing jumping jacks as you rest between your sets.
This is an effective form of circuit training that will help you to burn calories as you condition your muscles at the same time.
Close Grip Bench Press
To perform the close grip bench press as an important component of this exercise, you can use the following steps:
1. Lie back on a workout bench with a barbell on the overhead rack. Place your hands on the bar roughly a foot apart.
2. Slowly lift the barbell from the rack and extend your arms straight over your chest.
3. Lower the weight until the barbell is about 1 inch above your chest.
4. Slowly lower the weight back to starting position.
5. Complete this exercise until you have achieved the desired amount of reps in one set.
1. Stand straight with your knees bent facing the cable workout machine.
2. Grasp the cable handle in front of you with your palms facing down. Keep your elbows at a 90° angle.
3. With your elbows remaining at your sides, pull the weight down until your arms are straight in front of you.
4. Slowly return the weight to the starting position.
5. Repeat this exercise until you have achieved your desired amount of reps in a complete set.
These exercises are not complicated by any means, but they can provide big results in increasing your arm size and strength. So many people hoping to improve their tone and definition only focus on their biceps.
What a big mistake! When triceps are toned effectively, they can create important balance in the size and strength of your arms.
In most tricep exercises, you will want to train these muscles in addition to your shoulders and chest as supporting muscle groups. If you use diverse tricep routines, you should be able to effectively condition your entire upper body as you increase the size of your upper arms significantly.
One important point to remember is that you must allow your muscles several days to rest in between workouts. If you’re lifting very heavy weights in your tricep workout routine, then allow your arms to rest for two days in between weight training so that your muscles have time to repair and grow.