Did you know that triceps muscles are twice as big as biceps and make up 2/3rd of your arm. Well many would now know the answer to why in spite of working so hard on their biceps their arms’ size hasn’t increased so much. So today we will start with a beginners’ guide to triceps where in you shall be able to kick start your routine.
To start off with we will focus only on light weight and more repetitions. Triceps is a very important part of our body as it provides bulk to your arms and thus make them appear big so you must do this one whole heartedly if your goal is bigger arms.
PULLEY PUSH DOWNS:
As this is a beginners’ guide so we will start with 4 sets initially and then gradually increase it to 6.
The initial focus must be to complete sets with 10-12 reps. But you can increase them as you gain strength.
This one depends on the machine you are using. The machine has plates and the weight of the plates vary. It would be advisable to start with lower weight as a beginner after arms day has problems in movement of the arm. As that sour pain goes away increase the weight to as much as you can lift.
The technique is not a jargon. Just keep your elbows close to your stomach and without moving your elbows bring down the pulley using the force of the triceps. Bring it down till your hand straightens to 90 degree then again back up.
SINGLE HAND OVERHEAD DUMBBELLS:
Start with 4 sets each side and then shift to 6 sets.
This depends on the weight you are using. These must be at least 8 per set and gradually increase it to as much as you can. Here it needs to be noted that if you want more muscles then focus on lifting more weight and if you want ripped arms focus on maximizing the reps.
For women- 2-3 kg dumbbell to 5 kg dumbbell
For men- 5- 7.5 kg dumbbell.
Lift your hand overhead fix your elbow and then lift the weight up and down and feel you triceps move. It will become clearer from the picture.
OVERHEAD BARBEL CURLS:
3-6 sets. 3 when you start and increase as you gain stamina and strength.
8-12 reps ideally. But same logic of gaining muscles and ripped muscles apply here.
For girls- 2 kg plates on each side. You can even start with empty rod- this depends on the weight of the rod itself.
For guys: weight of the rod is the determinant but 2- 5 kg plates on each side will solve the purpose.
The position of the arms is crucial here. Again you need to freeze your elbows and lift the rod up and down, two and fro. The picture will make the position clear.
DUMBBELL KICK BACK:
3-4 for the start and then can increase up to 6.
10-12 reps if with normal weight and at least 6-8 if lifting heavy.
For girls- 2-3 kg dumbbell will suffice.
For boys- 3-5 kg dumbbell is needed and can increase up to 7.5 kg before finally moving to advanced exercises.
The technique of this one is a little tricky as you need to maintain balance and position of the arms. This one works simultaneously on triceps, collars and deltoid. Look at the picture for a clearer view of the position.
We will soon come up with advanced set of exercises in our next article.