Top 10 to Well-Defined Triceps
This week we discuss about the much ignored muscles of the arm- The Triceps. The triceps are the muscles that run on the backside of upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. Their primary function is to extend the elbow and facilitates the backward motion of the arm in the shoulder joint.
The problem with the triceps is that as you get older your triceps will just keep getting softer and gooey. But don’t need to worry, because you can tighten and tone your arms by following a regular training routine. If you are too busy and can’t make it to a gym, you can always use your furniture as gym equipment.
The triceps are a large muscle mass and needs to be trained more than the biceps, which are smaller. When you hear somebody comment on the size of someone’s arms, what they are really noticing is the development of that person’s triceps. The triceps are among the most visible parts of the body, whether flexing, exercising or just hanging out.
Here’s a triad of exercises to help you carve those three stingy muscles.
1. Press ups :
• This exercise is for beginners who have completely no experience with strength training.
• Stand facing a wall/lie face down on the floor and do a press up against the wall/floor ensuring you get as full a range of movement possible at the elbow.
• Aim for three sets of 10 to 20 repetitions.
• After 2 to 3 weeks of these exercises, move onto more strenuous exercises.
2. Isometric Lat-Pull:
• Stand with your shoulders low and relaxed, chest and rib cage lifted, and abdominals contracted. Raise your arms over your head and cross your wrists. Make two fists with your hands.
• Contract the muscles in your arms, shoulders and upper back and hold the contraction.
• Press your elbows down slowly to each side, squeezing your shoulder blades together, until your fists are level with your shoulders.
• Continuing to contract the muscles, raise your arms to the starting position.
This exercise works your upper back, shoulders and arms without weights, so you can perform the movement anywhere, anytime. Imagine you’re holding a heavy object in each hand and use your mind to work the muscles
3. Dips:
• Line up flat exercise bench wide enough apart so that when you lean on with the palms of your hands, the heels of your feet just fit on the edge of the bench without falling off.
• Curl your fingers around the edge of the bench, holding your hands outside of your hips.
• Slowly lower your body as far down as possible (until your upper arms are parallel to the floor) by bending your upper arms. Keep your forearms and elbows stationary throughout the exercise. Raise yourself to the starting position by pushing up with your triceps. Flex your triceps as you raise to the top.
• Try doing 20 repetitions of your own weight for 3 sets. If this is not difficult enough, you can always hook weights around your waist with a belt.
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