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Basic Triceps Workout

When you're working out, do you tend to focus most of your effort on chest and biceps? If so, then your triceps are probably undertrained. Ideally, you want your triceps to be bigger than your biceps, not the other way around. Unfortunately, most of the triceps workout online focus on dips and triceps extensions, which are less than ideal if you're trying to add mass. A look at these two exercises, as well as a couple of good alternatives, will give you all you need to get started.


While dips are great for working the small portion of the triceps just above the elbow, because this is all they do, you will need to find other exercises that work the rest of the muscle. You can still incorporate dips into your workouts, just remember that they won't make your arms any bigger.

To do dips, sit on the edge of a chair or bench with your legs stretched in front of you. Grasping the edge of the chair, slowly lower yourself to the floor and then press back up. Two sets of about ten repetitions should be sufficient for this exercise.

Triceps Extensions

While they work more of the triceps muscle than dips do, since they place a lot of stress on the elbows, triceps extensions can be hard on the joints. While using lighter weights can help to mitigate this problem, keep in mind that the lighter the weights you use, the less you'll be working the muscle.

To do triceps extensions, sit on a flat bench with a curl bar or dumbbells raised above your head. Bend your elbows and slowly lower the weight until your hands are behind your head. Press the weight back up and repeat. Once you give triceps extensions a try, if you find that they bother your elbows, then stop doing them and move on to one of the alternatives.

Alternative Exercises

One of the most popular alternatives to triceps extensions is stretching before or after exercise. To do a kickback, hold a dumbbell in front of you with your elbow at your side and press down and back. Do not lock your elbow. Do three or four sets of 10 repetitions for optimal results.

When training your triceps, remember that everybody's different, and what works for someone else may not work for you. Having a wide variety of exercises at your disposal is the best way to avoid training obstacles and keep moving forward.

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