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Best Tricep Exercises - 3 Exercises To Build Big Triceps

Developing a set of big arms is what nearly every man who starts lifting weights is chasing after. This isn't very surprising when you consider that the arms and chest muscles are what the average person notices first. What you probably don't know is that the triceps make up about two thirds of your arm, which means that working out your triceps is critical to developing massive arms.

So what is the secret to developing your triceps and getting massive arms?

First of all, there are many different factors that contribute to the amount of muscle you can develop and this is true not only of your triceps but of all of your muscles. Three of the biggest factors are your genetics, diet, and the intensity of your workouts.

You obviously can't do much about your genetics but you certainly can change your dietary habits as well as the intensity of your workouts. In addition, fitness experts have shown that triceps grow and develop at a much faster rate when they have been pumped full of nutrient rich blood.

That being said, here is a workout routine that will jump start your triceps and get you on the road to muscle building success:

Exercise 1: Cable Push Downs - You will want to do five sets of cable push downs starting with the most weight that you can do four times. On your next set, reduce the weight by five or tend pounds so that you can do four reps. Repeat this process until you have completed four or five sets with five being ideal.

Exercise 2: Close Grip Bench Press - This is my favorite triceps exercise probably just because I like anything to do with bench press. You will want to do four or five sets of these starting with the most weight that you can do four reps of. On your next set, reduce the weight on the bench by ten pounds and repeat this process until you have completed five sets.

Exercise 3: Dumbbell kickbacks - This is a really great exercise because it essentially contracts the muscle to the maximum and also works your entire arm all the way up to your shoulder. As with the other two exercises here you will want to do five sets beginning with the most weight you can do and reducing the weight by five or ten pounds with each succeeding set until you have completed five sets.

Remember that what you put into your body is absolutely as critical (if not more so) as your workout routine. I suggest 1.5 grams of protein for every pound of body weight and minimizing sugar intake to no more than 75 grams per day (a typical can of soda contains 24 grams of sugar).

Cramming a few hundred grams of protein is admittedly not the easiest thing to do but make sure you always take in at least 100 grams of protein for every day you workout which can usually be achieved with two protein shakes.

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