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.

Read more »

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.

 

Read more »

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.

Read more »

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.

Read more »

Complete Bodybuilding Video Tutorial With Dorian Yates Four Times Mr. Olympia (Download With FF)

Complete Bodybuilding Video Tutorial With Dorian Yates - Blood And Guts

Type - E-Learning || DVDRip || Size - 693 MB

The DVD is made on Dorian Yates and by the time it was filming, Dorian had won The Mr. Olympia title for four times. His early contest history was good - at 226 pounds he was then spoken of as a future Mr. Olympia Winner. By the time of the 1990 Night of Champions he was 235 pounds in and September of 1991, he placed second to the unbeatable Lee Haney in the Mr. Olympia Contest. The 1992 Mr. Olympia Contest marked Dorian's first win and the beginning of a streak. He then won between 1993-1995, and after a Biceps tear in 1994, he still won. In 1995 he won again, as the heaviest man on stage.

Overall, the DVD was very well done, it cover all the Dorian Exercises.  This DVD is one of the most popular and in many ways has yet to be beat. It is also the only Bodybuilding Video Dorian produced. It is worth having as part of any Bodybuilding Video and DVD collection, and especially for any fan of Dorian Yates.

The Video Training is included with Chest, Quads, Hamstrings, Calves, Back, Deltoids, Shoulders, Triceps, Biceps and more Workouts.



Download Free Bodybuilding Video Tutorial.....Enjoy!!

<||> Getting Any Trouble With Downloading? Leave Your Comments...And Let Me Help You To Fix It.



English || AVI || DVDRip || MP3 64 Kbps || All Regions || XVID || Size - 750 MB

Download - Filefactory.Com :: Size - 693 MB

http://www.filefactory.com/Dorian_Yates_-_Blood_And_Guts
http://www.filefactory.com/Dorian_Yates_-_Blood_And_Guts
http://www.filefactory.com/Dorian_Yates_-_Blood_And_Guts
http://www.filefactory.com/Dorian_Yates_-_Blood_And_Guts
http://www.filefactory.com/Dorian_Yates_-_Blood_And_Guts
http://www.filefactory.com/Dorian_Yates_-_Blood_And_Guts
http://www.filefactory.com/Dorian_Yates_-_Blood_And_Guts


Its Easy To Download Just Click On The Links And The Download Page Will Open In A New Tab....Enjoy !!!

Read more »

Download Bodybuilding Video Tutorial Made On World Class Bodybuilders And Theirs Individual Exercises

World Class Bodybuilder's Bodybuilding Video Tutorial - The Ironman

Type - E-Learning || DVDRip || Size - 750 MB

This Bodybuilding Video Tutorial is really awesome, it covered many World Class Bodybuilders Exercises and theirs Tips. This Video Tutorial included with Arnold Schwarzenegger's insights on developing Shoulder and Back Muscles, Mike Mentzer's complete Triceps Workout and Lee Haney's Tips for the best Back Training. You will learn how to develop Abs with Steve Holman and Huge Chest Muscles with Ron Harris. You will be also benefit from Bill Starr's and John Little's Power Rack Training and Static Contraction Training.



Download Free Bodybuilding Video Tutorial.....Enjoy!!

<||> Getting Any Trouble With Downloading, Leave Your Comments...And Let Me Help You To Fix It.



English || AVI || DVDRip || MP3 128 Kbps || All Regions || XVID || Size - 750 MB

Download - Fileserve.com :: Size - 750 MB

http://www.fileserve.com/file/CNGjrnA/IRONMAN.part1.rar
http://www.fileserve.com/file/dk8XeEe/IRONMAN.part2.rar
http://www.fileserve.com/file/tGAsbrB/IRONMAN.part3.rar
http://www.fileserve.com/file/Ut6hXrt/IRONMAN.part4.rar
http://www.fileserve.com/file/3qnsGg6/IRONMAN.part5.rar
http://www.fileserve.com/file/SRRcpkZ/IRONMAN.part6.rar
http://www.fileserve.com/file/w6fuUTZ/IRONMAN.part7.rar
http://www.fileserve.com/file/sqhba3y/IRONMAN.part8.rar


Its Easy To Download Just Click On The Links And The Download Page Will Open In A New Tab....Enjoy !!!

Read more »

Chest Exercise Tutorial - Massive Chest Muscles For Men And Women

Chest Workout Exercises Tutorial - Massive Chest Muscles For Men And Women

This is the best Chest Exercises for men and women, in my opinion and this Exercises you can perform in many different ways. You can use different types of tools like you can use Dumbbells, Barbells, Machines, Cables or Tubing, or even just your body weight to work your Chest Muscles. Well every tool has pros and cons, advantages and disadvantages so don't think of a tool as good or bad.

Now what should you do? Well, in your Chest Exercise you can stick with one tool like Barbells or Dumbbells or you can use both but first you should make your won Workout chart. Or you can use multiple tools in your Workout and perform Workouts that include free Weights, Machines, and your own Body Weight.

For the massive Chest Muscles you can use Barbell for your Chest Workout. With Barbells you can Gain Mass on your Chest Muscles, so if think of Massive Chest Muscles you can’t cut this Workout from Exercise list. The Barbell Bench Press is often considered the king of upper body Exercises. It's a great Exercise to build Muscles and Strength in the Chest and upper body. There are 3 major Barbell Exercises for the Chest.

Barbell Exercises for the Chest Muscles::

1) Flat Bench Barbell Press |Click To See|

2) Incline Bench Barbell Press |Click To See|

3) Decline Bench Barbell Press |Click To See|

For define your Chest Muscles and make it Beautiful and Attractive, Dumbbell Exercises are for you. So if you are looking for attractive and define Chest Muscles like armor, you have to add this in your Chest Workout chart. With Dumbbells you can do 2 major motions, Presses and Flyes.

Dumbbell Exercises for the Chest Muscles :: Chest Presses

|| Flat Bench Dumbbell Chest Press |Click To See|

|| Alternating Flat Bench Dumbbell Chest Press |Click To See|

|| Single Arm Flat Bench Dumbbell Chest Press |Click To See|

|| Incline Bench Dumbbell Chest Press |Click To See|

|| Alternating Incline Bench Dumbbell Chest Press |Click To See|

|| Single Arm Incline Bench Dumbbell Chest Press |Click To See|

|| Decline Bench Dumbbell Chest Press |Click To See|

|| Alternating Decline Bench Dumbbell Chest Press |Click To See|

|| Single Arm Decline Bench Dumbbell Chest Press |Click To See|

|| Exercise On Ball Dumbbell Chest Press |Click To See|

|| Exercise On Ball Alternating Dumbbell Chest Press |Click To See|

|| Exercise On Ball Single Arm Dumbbell Chest Press |Click To See|

Dumbbell Exercises for the Chest Muscles :: Chest Flyes 

|| Flat Bench Dumbbell Chest Flyes |Click To See|

|| Alternating Flat Bench Dumbbell Chest Flyes |Click To See|

|| Single Arm Flat Bench Dumbbell Chest Flyes |Click To See|

|| Incline Bench Dumbbell Chest Flyes |Click To See|

|| Alternating Incline Bench Dumbbell Chest Flyes |Click To See|

|| Single Arm Incline Bench Dumbbell Chest Flyes |Click To See|

|| Decline Bench Dumbbell Chest Flyes |Click To See|

|| Alternating Decline Bench Dumbbell Chest Flyes |Click To See|

|| Single Arm Decline Bench Dumbbell Chest Flyes |Click To See|

|| Exercise On Ball Dumbbell Chest Flyes |Click To See|

|| Exercise On Ball Alternating Dumbbell Chest Flyes |Click To See|

|| Exercise On Ball Single Arm Dumbbell Chest Flyes |Click To See|

This all Exercises are simple using two tools Barbell and Dumbbells. For your massive Chest Exercise you should stick with both tools, make your own Workouts chart, use the both Barbell and Dumbbell for your Chest Exercises. This Exercise is very effective you can notice in few weeks. For the Beginners don't go with heavy weights in very beginning.

Read more »

Dumbbell Flyes Chest Exercise On A Ball

Dumbbell Flyes Chest Exercise On A Ball

The Dumbbell Chest Flyes on a Swiss Ball is a great Chest Muscle Exercise that also works the lower Back, Abdominals, and Glutes. The Swiss Ball can help you to improve your core stability even while you're doing Chest Exercises.

Because the ball will move slightly while you're lying on it, your lower Back, Abdominals, and Glutes will have to work much harder to keep your body stable.

Dumbbell Flyes Chest Exercise With 2 Arms On A Ball

Starting Position:: Begin by sitting on the ball and hold 2 Dumbbells in your hands. Then, slowly walk yourself forwards until your hips are off the ball and your head and upper back are supported on the ball. Keep your feet facing forwards and firmly on the floor, and extend your arms towards the ceiling with your palms facing your each other.

Process:: While keeping your core tight, inhale and slowly lower the Dumbbells out to the side until they are about parallel with your body. Pause for a brief moment, exhale and then slowly return to the starting position.

Tips:: You won't be able to use as heavy a weight when you are on a ball as compared to when you are on a bench or stable surface. So use a lighter weight the first few times you try this Exercise.

Alternating Dumbbell Flyes Chest Exercise On A Ball

Starting Position:: Begin by sitting on the ball and hold 2 Dumbbells. Then, slowly walk yourself forwards until your Hips are off the ball and your head and upper back are supported on the ball. Keep your feet facing forwards and firmly on the floor, and extend your arms towards the ceiling with your palms facing each other.

Process:: While keeping your core tight, inhale and slowly lower one arm out to the side until it is about parallel with your body. Pause for a brief moment, exhale and then slowly return to the starting position. Then, slowly lower the opposite arm out to the side. Repeat in an Alternating fashion on both sides until you reach the desired number of repetitions.

Tips:: Make sure you engage your core Muscles so that your body remains stable, and move in a slow and controlled manner.

Single Arm Dumbbell Flyes Chest Exercise On A Ball

Starting Position:: Begin by sitting on the ball and hold 1 Dumbbell. Then, slowly walk yourself forwards until your hips are off the ball and your head and upper back are supported on the ball. Keep your feet facing forwards and firmly on the floor, and extend your arm towards the ceiling with your palm facing your body. Place your opposite hand on your hip for added stability.

Process:: While keeping your core tight, inhale and slowly lower the Dumbbell out to the side until it is about parallel with your body. Pause for a brief moment, exhale and then slowly return to the starting position.

Tips:: This Exercise will be much more challenging than it looks. If you use a weight that is too heavy, you might fall off the ball.

There are so many different ways to challenge your core stability while Lifting Weights for your upper body on Swiss Ball. You may change the way you move your Arms (2 Arms, Alternating Arms, or Single Arm at a time). You can change your base of support. And you can use tools that are unstable, like the Exercise ball. For the Beginners don't go with heavy weights in very beginning. Return to the Chest Exercise Page to see the others Chest Exercises.

Read more »

Chest Exercise - Alternating Decline Bench Dumbbell Flyes For Men And Women

Chest Exercise - Alternating Decline Bench Dumbbell Flyes :: For Man And Women

The Dumbbell Bench Press is one of the most popular Chest Building Exercises. To build your Chest Muscles you can perform Barbell Presses, Dumbbell Flyes or Dumbbell Presses. There are several types of Dumbbell Flyes which are:

1) Flat Bench Dumbbell Flyes::

|| Flat Bench Dumbbell Chest Flyes |Click|
|| Alternating Flat Bench Dumbbell Chest Flyes |Click|
|| Single Arm Flat Bench Dumbbell Chest Flyes |Click|

2) Incline Bench Dumbbell Flyes::

|| Incline Bench Dumbbell Chest Flyes |Click|
|| Alternating Incline Bench Dumbbell Chest Flyes |Click|
|| Single Arm Incline Bench Dumbbell Chest Flyes |Click|

3) Decline Bench Dumbbell Flyes::

|| Decline Bench Dumbbell Chest Flyes |Click|
|| Alternating Decline Bench Dumbbell Chest Flyes
|| Single Arm Decline Bench Dumbbell Chest Flyes |Click|

In this tutorial we'll only learn about Alternating Decline Bench Dumbbell Flyes. Decline Bench Dumbbell Flyes are Exercises for Lower Chest Muscles building. After the Flat Bench Press, Dumbbell Flyes are one of the best Chest Exercises for overall pectoral development. You can perform Flyes on an Incline or a Decline, but you get maximum Chest stimulation on a Flat Bench.

When you perform Flyes on an Incline, you emphasize the Upper Chest. And when you perform Flyes on a Decline you emphasize the Lower Chest. However, when you perform Flat Bench Flyes, you get the best overall stimulation of both parts of the Chest at the same time.

The Exercise Process::

Starting Position:: While lying on a Decline Bench hold Dumbbells in your hands extend your arms and keep your palms facing each other.

Process:: Inhale as you lower one Dumbbell out to the side. Pause for a brief moment, exhale, and then lift that arm back to the starting position. Then, repeat on the opposite side.

Tips:: Make sure you engage your core Muscles so that your body remains stable throughout, and move in a slow and controlled manner.

Alternating Flyes are a great way to increase Shoulder stability and core stability while also working your Chest Muscles. Upper body exercises are important, but don't neglect your core and stabilizer Muscles.

Here is the Video Clips For You, For More Help

Also, use a comfortable range of motion at the Shoulders. You don't have to lower your Arms as low as possible towards the floor. The further you lower your Arms towards the floor the more stress you will place on your Shoulder Joints.

Try this sample Dumbbell Bench Flyes Workouts. You can try 2 other Dumbbell Decline Bench Flyes: Decline Bench Dumbbell Flyes and Decline Bench Single Arm Dumbbell Flyes which you can find in the next tutorial. Return to the Chest Exercise Page to see the others Chest Exercises.

 

Read more »