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All Visitors of Build Up Hot

Build Up Hot Visitors, for long time there's no post have updated. And this is sucks! I know. I'm sorry for few reason I couldn't update any post and the Arm exercise not clear to all of you. So I'll start posting so soon and you'll get your exercise update. So just keep visiting !!!......

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The Best Massive Triceps Muscle Exercises Tips

The Best Massive Triceps Muscle Exercise Tips

To build big, strong and well formed Tricep Muscles you have to hit them with a variety of Tricep Exercises and vary your Tricep Workout routine. I recommend that you read our Tricep Exercise guide before heading back to the Gym. Tricep Exercise technique is so important, and if you want to get the most out of your Tricep Workouts you have to use correct Tricep Exercise techniques.

Your Triceps comprise two-thirds of your Arm. So now you know how important it is for Arm Exercise. Most of young Bodybuilders ignore the fact or just lack of knowledge, they take a look first on their Biceps. My advice just follow the guide and not be yourself like them. To get bigger Arms you must concentrate on your Tricep Muscles first. Again I’m mentioning that your Triceps make up about 70% of the total Muscle Mass of your upper Arm.

Before you start your Triceps Exercise you should know the Anatomy of the Triceps and their Primary Functions. You should know what the Three Tricep Muscles are and how they work.

The Anatomy of the Triceps ::

The Triceps Brachii has three heads that connect the Humerus and Scapula to the Forearm bone called the Ulna.

These heads are known as the Lateral, Medial, and Long Heads. The Lateral Head is located on the outward facing side of the Humerus. This head is most responsible for the horseshoe shape of the Triceps. The Medial Head is located towards the midline of the body. The Long Head runs along the bottom side of the Humerus and is the largest of the three heads.

The Primary Function of the Triceps ::

The primary function of the Triceps is to extend the elbow, which results in straightening the Arm. The secondary function of the Triceps is fulfilled only by the Long Head of the Muscle, which is to adduct the Arm (or to bring the arm down towards the body).

The truth is there's no real way of choosing a Best Tricep Exercise because different Tricep Exercises work for different people and body types. So we took a vote! We surveyed 1200 Muscle Builders and asked them what they think about the best Tricep Exercise.

Each Tricep Exercise is listed below. We also have guide on how to do each variation of that particular Tricep Exercise and techniques so you know how to do these Tricep Exercises. Now you should know there's two types of Tricep Exercise: Mass Gaining Triceps Exercise and Mass Define Triceps Exercise.

Mass Gaining Triceps Exercises ::

|| Parallel Bar Dips - | 3 Sets 8-10 Reps |

|| Close Grip Barbell Press - | 4 Sets 10 10 8 8 Reps |

|| Bench Dips - | 3 Sets 10 Reps |

|| Seated EZ Bar French Press/Extension - | 3 Sets 6 8 10 10 Reps |

|| Tricep Pressdown - | 3-4 Sets 8 10 12 12 Reps |

Mass Define Triceps Exercises ::

|| Lying Barbell French Press/Extension - | 4 Sets 12 12 10 8 Reps |

|| Lying Dumbbell Tricep Extension - | 3 Sets 10 10 8 Reps |

|| Seated Dumbbell Tricep Extension - | 3 Sets 8 10 10 Reps |

|| Dumbbell Kick Back - | 3 Sets 15 Reps |

|| Reverse Grip Pressdown - | 2 Sets 15 Reps |

Start Exercises with Mass Gainning Exercises then next come to Mass Define Exercises, follow the orders. All the Ten Exrcises are important for Massive Tricep Muscles. If you're a beginner you can skip some of the Mass Define Exercises in the beginning and start with lighter weight. If the Exercises are tough, skip some Reps.

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Close Grip Barbell Press For Triceps Exercise

Triceps Exercise Close Grip Barbell Press For Men And Women

This Exercise is almost same like Barbell Chest Press, except you have to hold the Barbell in a close range. Close grip Barbell Press gain your muscles and it’s really important that you have to add this on your Triceps Exercises. This Workout can be done only in the Gym, all you need correct information, Barbell, a flat Exercise Bench.

The Exercise Process::

Starting Position:: Lie back on a flat bench and grab the Barbell above you with a grip about 12 inches apart. Using a close grip (around Shoulder width), lift the bar from the rack and hold it straight over you with your Arms locked.

Process:: As you breathe in slowly lower until you feel the bar on your middle Chest about 3 inches above your Chest and then after a second pause, bring the bar back to the starting position as you breathe out and push the bar using your Triceps Muscles.

Tips:: Try not to touch the bar to your Chest (this causes unneeded stress on your Shoulder joints and takes the tension away from your Pec Muscles, which are what we want to be doing the work!).

Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. Conversely, when you press the bar upward, you want to do so in an explosive fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight Exercise!

Here is the Video Clips For You...

This Exercise can also be performed with an E-Z bar using the inner handle as well as Dumbbells, in which case the palms of the hands will be facing each other.

If you are new at this Exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle Chest and nowhere else.

 

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Parallel Bar Dips Tricep Exercise For Men And Women

Tricep Exercise Parallel Bar Dips For Men And Women

Parallel Bar a high intensity Exercise that is among the best for building the Triceps. This movement may be difficult for those new to Gym as pressing the full weight of one’s body may be difficult. Some Gyms may have Seated Tricep Dip machines that allow the user to choose the amount of weight to add while still performing the same movement. Also, some Gyms may offer a Pullup/Dip machine which allows for an assisting weight to press the knees upward and allow the user to vary the weight of the dip. Okay lets get started.

The Exercise Process::

Starting Position :: Begin this Exercise by standing on the step at the bottom of the bars. Grasp each bar with a firm grip, the palms facing inward. Jump up to the starting position with the Arms fully extended.

Process :: Inhale and bend the Elbows and slowly move the body downward as far as comfortably possible, hold for a brief second at the bottom and then exhale and press with full force to move your body upward again until your arms return to the fully extended position.

Tips :: Use a comfortable range of motion. You don't need to lower as low as possible. Bend your Elbows and Shoulders to about 90 degrees.

Again, if dips are too difficult, try building up your strength with other Exercises like Bench Dips or the Dip assist machine.

Here is the Video Clips For You...

Some bars will angle outward allowing you to experiment with different grip widths. Try different widths on the bar to work the Triceps in slightly different ways. Also, special weight Lifting Belts are available to hang extra weight from your waist using a chain or a rope. Use these as you build strength and when your body weight no longer provides enough resistance to push your Triceps to new strength levels.

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Massive Forearm Exercises Tips

Tips On Massive Forearm Exercises

If you looking for Massive Forearms Muscles on your Arms. Here is the best Forearms Exercises for you. These Exercises for everyone who want to work on his/her Forearm Muscles. Do As Instructions:

Barbell Reverse Curls::

This Exercise emphasizes the Brachial Muscles and the Supinators Muscles of your Forearms.

Grip a Barbell with your hands placed Shoulder width apart and keep the palms of your hands facing down. Stand up right with your feet Shoulder width apart. Let the Barbell hang at Arms length in front of your body. Keep your Elbows close to your torso at all times. Moving only your Forearms, curl the Barbell up to Shoulder level. Hold this position for a second to maximize the peak contraction. Slowly lower the Barbell to the starting position and then repeat it for the desired number of reps.

Tips - For variety you can use different types of Barbells (An EZ Curl Bar) to work the Muscles at different angles.

Barbell Wrist Curls::

This Exercise works the Forearm Flexor Muscles.

Grab a Barbell with your hands narrower then Shoulder width apart and keep the palms of your hands facing up. Sit on a Flat Exercise Bench, let your Forearms rest on the bench, your wrists should be hanging over the end of the Bench. Using your Forearm strength, curl the Barbell moving only your wrists in a small semicircular arc. Hold the Barbell at the top position for a second to maximize the peak contraction in the Forearm Flexors. Slowly lower the Barbell back to the starting position and then repeat it for the desired number of reps.

Tips - You may want to place your thumbs on the same side of the bar as your Fingers. Some people find that this helps to isolate the Forearm Flexors better. Instead of doing this Exercise on a Flat Bench you can do it in a seated position and have your Forearms rest on your Thighs and let the Barbell hang over your Knees.

Dumbbell Wrist Curls::

This Exercise is similar to the Barbell Wrist Curls. It works the Forearm Flexor Muscles.

Grab a pair of Dumbbells and keep the palms of your hands facing up. Sit on a Flat Exercise Bench, let your Forearms rest on your thighs, your Wrist should be hanging over the end of your Knees. Using your Forearm strength, curl the Dumbbells moving only your Wrist in a small semicircular arc. Hold the Dumbbells at the top position for a second to maximize the peak contraction in the Forearm Flexors. Slowly lower the Dumbbell back to the starting position and then repeat it for the desired number of reps.

Tips - You may want to place your Thumbs on the same side of the bar as your fingers. Some people find that this helps to isolate the Forearm Flexors better. You can also do this Exercise with one Arm at a time. Instead of doing this Exercise on your Thighs, you can do it in a seated position and have your one Forearm rest on Flat Exercise Bench and let the Dumbbell hang over the end of the Bench and do the same with the other Arm.

Barbell Reverse Wrist Curls::

This Exercise works the Forearm Extensor Muscles.

Grab a Barbell with your hands narrower then Shoulder width apart and keep the palms of your hands facing down. Sit on a Flat Exercise Bench, let your Forearms rest on the Bench, your Wrists should be hanging over the end of the Bench. Using your Forearm strength, curl the Barbell moving only your Wrists in a small semicircular arc. Hold the Barbell at the top position for a second to maximize the peak contraction in the Forearm Extensors. Slowly lower the Barbell back to the starting position and then repeat it for the desired number of reps.

Tips - You can also do this with an EZ Curl Bar. Instead of doing this Exercise on a Flat Bench you can do it in a seated position and have your Forearms rest on your Thighs and let the Barbell hang over your Knees.

Dumbbell Reverse Wrist Curls:: 

This Exercise is similar to the Barbell Reverse Wrist Curls. It works the Forearm Extensor Muscles.

Grab a Dumbbell with one hand and keep the palm of your hand facing down. Sit on a Flat Exercise Bench, let your Forearm rest on the Bench, your Wrist should be hanging over the end of the Bench. Place your empty hand on your knee to support your body. Using your Forearm strength, curl the Dumbbell moving only your Wrist in a small semicircular arc. Hold the Dumbbell at the top position for a second to maximize the peak contraction in the Forearm Extensors. Slowly lower the Dumbbell back to the starting position and then repeat it for the desired number of reps. Do the same with the other Arm.

Tips - Instead of doing this Exercise on a Flat Bench you can do it in a seated position and have your Forearm rest on your Thigh and let the Dumbbell hang over your Knee. You can do this task with your both hands.

For the Beginners take this advice, do not lift excess Weight and use momentum to swing the Barbell or Dumbbell up and down. Use a lighter Weight and keep the movement slow and controlled. It takes weeks and you’ll see bigger Forearms soon.

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