The triceps are one of the muscles that are involved in bench pressing. If you have strong triceps and shoulders you will be able to bench press more weight.
According to Anthony Knych:
So you say you want big triceps? Let's examine your diet first. You must be eating at least one gram of protein per pound of body weight to spark your muscle building process. Once you get this concept down you must remember to space your meals out. You must eat 5-6 meals every 2-3 hours in a day. After you have both the eating concept and meal spacing concept down, you just have one thing to remember, sleep. Make sure that each night you strive to get at least 8 hours a day of sleep.
If you do not get the right amount of sleep in per night, it will make it very hard to train the next day and your hormonal muscle building levels will have dropped. Building big triceps is a very unique process. When building your triceps you must use strict and perfect form. You could get bigger triceps with a couple different exercises that I am going to lay out for you right now.
Tricep Extension
This tricep movement is one of the best to use. It is performed on a cable pulldown machine using a rope handle. When performing this movement you must find a weight that is right for you. You should strive for ten reps of three sets. As you grasp the rope handle you want to slowly, in a controlled movement pull down on the rope until your tricep is fully extended. Once your tricep is extended, squeeze it, and then bring the rope back up. You should feel a massive pump or flow of blood into your tricep. This is what you want to see and feel.
Skull Crushers
This movement is great for putting on mass, specifically on the horseshoe part of your tricep. You first want to start with an EZ bar, use an amount of weight on the bar which will allow you to perform ten reps of ten sets. Once you have your weight on the bar it is essential that you find a flat bench and lay your back flat on the bench. Once your on the bench raise the bar up with a palm to the sky grip and in a controlled motion lower the bar to almost touching your forehead. Next raise the bar back up squeezing at the top. Perform this motion multiple times.
Read more…
Article Source: http://EzineArticles.com/6322262
Facebook Comments: