The triceps muscles are the ones that complete the arm. They give you that full big arm look - and when the muscle is well developed it can be quite appealing. It affects the whole look of your upper body. I find many people do not give enough attention to training this muscle. There are some very simple ways of training your triceps without weights.
The most common way is doing dips. Depending on how strong you are, you might have to keep your feet on the floor. Place your hands on the seat of a chair and lower your bottom toward the floor. Push up until your arms are fully extended. You can see what I mean from the photo.
As you get stronger you can raise your feet to the seat of another chair. The higher you raise your legs the more effort it takes to do dips. When you are really strong you can place a bag of groceries or similar on your lap and do the exercise.
I would do the following for a training session -
- 1 set of 12 reps warm up. 1 minute rest
- 1 set of 10 reps 1 minute rest
- 1 set of 8 reps 1 minute rest
- 1 set of 6 reps 1 minute rest
- 1 set of 12 reps with a 2 minute rest before the next exercise.
I would work Triceps after I have trained my chest. Never train triceps before you train chest. The reason is, the chest muscles are big muscles, and you will use triceps to a degree when you train your chest. If you train triceps first, you will not have the strength to train your chest properly. Train triceps on Mondays and Thursdays every week.
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