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>WLE Course #7< Build Up Your Triceps

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Hello,

Welcome to the 7th issue of the weight lifting course

As mentioned in the previous issue, this issue will follow up the discussion regarding larger upper arms. While the previous issue concentrated on the biceps, the discussion here will focus on the other major muscle group: the triceps. Triceps are an important muscle in your body, and unfortunately many beginner weight lifters tend to overlook them by believing arm size is solely dependent on the biceps. Not only do triceps constitute a major portion of your arm, as you can notice by looking at any anatomy textbook, but triceps have a major role is supporting a wide verity of other muscle groups. Practically all the chest and shoulder exercises require you to use your triceps to some extent and if your triceps are unable to provide the required support other muscle groups suffer.

The second reason why you should not avoid working your triceps is simply due to the fact they will create a well balanced look. A large bicep will make your arm appear large only from certain angles, but with the help of a well developed triceps your arm will appear large all around. Exercises for triceps can usually be incorporated in your biceps routine, as the two muscles are antagonists and will not interfere with each other during the workout. With that in mind, let’s see what kind of exercises exists for the triceps.

The first exercise is so effective in promoting muscle growth that it is known by several different names, one of which is the French skull crusher. However, do not let the name alarm, as the other common name is simply the dumbbell triceps extension. To perform this exercise take two dumbbells and lie flat on the bench, holding the dumbbells in each hand with your arm extended straight up from your shoulders. Inhale and slowly bend your arms until the dumbbell are slightly above your head. While exhaling, return to the starting position (arms straight). An important point to be made about this exercise is that in order for you to get used to the motion, it is recommend that you use a light weight at first. Moreover, the reason this exercise is an excellent choice for your triceps is because it works equally on the three heads (parts) of the triceps muscle (the Triceps Brachii is comprised of the Medial, Lateral and Long head muscles).

Another good exercise is the Seated Dumbbell Triceps Extensions. This exercise somewhat isolates the long head of your triceps as it vertically stretches that part of the muscle. To perform this exercise, take 1 dumbbell and sit down on a 90 degree bench. Hold the dumbbell with both of your hands and put them behind your back. Inhale while extending your arms straight until they are above your head. Exhale as your return your arm to the original position. Continue the cycle for how many repetitions you have set as your goal. I should also point out that during this exercise it is important to contract your abdominal muscle in order to keep your back straight.

More tips on how to build up your triceps and biceps you will find at the 11th chapter of "Simple Steps to Get Huge and Shredded" by Shawn LeBrun. Get his book by clicking the link bellow:

=> www.ShawnLebrunFitness.com <=

>> Next: WLE Course #8: Maximizing Your Shoulders

All Parts:

- Weight Lifting Course: WLE Course Part One

- WLE Course #2: Basic rules Everyone Should Know

- WLE Course #3: Building an Impressive Chest

- WLE Course #4: Building a Strong Back

- WLE Course #5: Super-Size Your Legs

- WLE Course #6: Pump Up Your Biceps

- WLE Course #7: Build Up Your Triceps

- WLE Course #8: Maximizing Your Shoulders

- WLE Course #9: Solid Abdominals

- WLE Course #10: The Next Step