A lesson on the Tricep

Today the triceps are going to be worked out. I really haven't hit my triceps lately, at least not an exercise that primarily focuses on the major tri muscle. My word of advice to you guys out there who are curling yourselves to death in the weight room. Stop! If you really want to increase size in your arms focus on the triceps. The tri is larger than your bicep muscle, IE it grows larger when worked out then the bicep does. This is due to the muscle having three different heads, hence the name TRIcep. Don't get me wrong curls are good, but too many people just curl themselves into submission and don't get the gains they should be seeing.

Here are few good workouts that will increase strength and size. (Results vary blame genetics)

Skull Crushers- If you are new to this workout always use a spotter!
Using a preacher curl bar load an appropriate amount of weight onto each side. Be sure to clip the weight on so it doesn't slide off. Extend yourself horizontally on a flat bench feet flat on the floor with the curl bar extended over top of your body. Keeping your hands about a foot apart slowly bend at the elbows and bring the bar to your forehead. (hence the name skull crushers) be sure to keep your elbows in. Return to the start position; that is one repetition.

Dips-
Dips are an amazing workout for your arms as well as your chest. Find a dip machine (ask if you don't know what one is) and hoist yourself up. I like to cross my feet behind me and bring them up a bit to help with balance. This workout can put some strain on your shoulders so go down and find the right distance that feels best for you. Once you go down come back up that is one complete repetition. Eventually if it starts to get easy, if you can do more than 10 in 3 consecutive sets ask for a modified belt at your gym that you can connect weight plates to. It will have a chain hanging on it.

Chin ups-
This is what has been the best for me thus far. I do chin ups like it's my job. This exercise has helped me gain an inch on my arms the past month, plus the overall strength that helps me with other lifts. This workout is better than curls! (proven fact) It ignites all your muscles in your bicep and triceps. This exercise is performed by using an underhand grip. I space my hands about 8 inches apart, cross my feet and extend them upwards just like a dip. I go as far as I can go down while doing this workout (go big or go home) by going all the way down it makes the workout that much tougher, which makes your bicep and tricep work harder. Try not to swing your weight while doing this workout, keep your body stabilized and look straight ahead. This inhibits you from swinging upwards and cheating.

While there are numerous more exercises, these three I feel have the best overall outcome you would like to see in the end.