Bodybuilding: Working the Triceps

Bodybuilding is becoming more popular as people see the great bodies that come as the result of an active workout program. Aerobics, and other heart-stimulating exercises, are necessary to reduce fat deposits and keep the heart in shape, but after a half an hour on the treadmill or the bicycle, move to the free weights and start building your muscle tissue.

Most people don’t know this, but when there is more muscle composition, more calories are burned with less effort. The goal is to develop firm muscles and to bring your body fat to 18 percent to 25 percent.

Your muscles create a system, so when concentrating on triceps, make sure that you are working your biceps and abs, too. The triceps are often the forgotten muscle in bodybuilding, though when they are exercised correctly and diligently, this muscle brings definition to the upper body.

To create a triceps workout, start with three basic exercises, performing 15 reps, three times. Stand in front of a full length mirror to watch your form. Form is more important than speed or quantity, so start with lighter weights and get the proper form first. I definitely recommend incorporating this tricep workout into your weekly workout routine.

1. Take one 10 to 20 pound weight, holding it in both hands, with arms stretched above your head. Let the weight down, bending at the elbows, and then extend again. This is one rep.

2. Lie down on the bench with appropriate weight on the bar. Extend arms upwards, bending at the elbows and lower to level of your head. Extend again. Repeat. This can also be done on incline or decline bench, but as before, correct form is essential.

3. Another variation of #2 is done standing, in front of a mirror for correct posture and form. You are still working the back of the arms, or the triceps.

At the end of your workout, you should feel a stretch and burn after you worked the triceps, if you did the exercises correctly. Don’t use weight that is too heavy because it will break down the muscle instead of building it up.