Tricep Workout To Build Bigger Arms

Here are some great tricep exercises that you can do which will add mass and help you to build bigger arms. These exercises have been created and perfected over the years by top bodybuilders, and will thicken up your entire tricep area.

Exercises which develop the triceps and promote larger muscles work by pushing something heavy away from your body. To work out the triceps, you can choose between weight machines or free weights, or both. The amount of repetitions to do is going to depend on your goals for your muscular development.

If you want to get the most out of your tricep exercises, you will want to select a weight that will allow you to follow through with the correct amount of repetitions. For tricep bulk, you will want to work three sets with four to six reps each. If, instead of bulk, you would rather have definition, then you would want to work three sets with ten to twelve reps per set.

1. Seated Dumbbell Triceps Press 
Find a dumbbell for this exercise and get seated on a bench. While resting the bottom of the dumbbell upon the right thigh, hold the weight with the right hand. Get a good grip with the left hand on the right and lift the weight above your head. Next, open up both hands and let the dumbbell rest on your palms. Now, to start, bend both of your elbows and bring the weight behind your head and stop when you feel your forearms are close to your biceps. Try not to move the upper arms during this. Then, bring the dumbbell back to the initial position, repeating this until you have completed the appropriate number of reps.

2. Single-arm Triceps Extension
Add a triangle handle to a weight machine's attachment. Put the pin where you would like to use at the machine's weight stack. First, standing at the front, lift the lower part of your right arm to the handle. Using an overhand grip, grab the it with the right hand. Keep your upper right arm close to your body. Now, to start use your right hand to push downwards straightening your arm out. Then, allow the cable slowly bring your right, lower arm to the start to finish off your rep. Continue with this action and then when you are finished with your right arm, switch to your left to finish the set off.

3. Dumbbell Triceps Kickbacks
With the right hand, grab a dumbbell and position your arm next to your right leg. Make sure your fingers are facing inward. Stand over a bench, and leaning over, put the left hand at the top. Now position the left knee at the lower part on the bench. Make sure that the upper right portion of your arm is even with the ground while allowing the lower arm to hang downward. To begin this exercise, angle the right arm from the elbow while lifting the weight in the air behind you while straightening your arm. Keeping the upper arm in place, bring the weight back to the starting point to end the rep. Continue to do this until you have achieved the right amount of reps. When you have finished that, change positions so you can work the left arm to end the set.

Addisson Patrick is a writer for http://www.ListedFit.com, where readers can find the best information on health, fitness and many things in between. He is an expert with years of experience in health and fitness.

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3 Simple Steps to Help Maintain Muscular Strength for Healthy Aging

For healthy aging, we are told we need take steps to maintain our muscles strength. I don't know about you, my muscles can use a lot of help but the thought of an exercise regime is out of the question.

Number one, I seriously do not have time to go to a gym or even plop in a video for thirty minutes of uninterrupted exercise.

Secondly, I am tired. I wake up in the morning and jump right into the day's work schedule. By nightfall, I am ready to hit the bed; exercise is the farthest thing from my mind.

Can you relate? Whether living by yourself, caring for family, or a caregiver with full-time responsibilities, you know how important it is to keep your arms and legs strong so you can remain independent as much as possible.

The following three simple steps have helped me improve mobility and gain muscle strength. A personal heads up here: you will most likely scan through this article and decide there is no way those little tips are going to make a significant difference in your health and well-being. I will tell you emphatically, "you will see a change and you will feel it."

Step #1 Seize the moments available to you now.

When you are warming something in the microwave, for instance, are you leaning against the cabinet or slipping into a nearby chair while waiting? Consider using that time for a few stretches or arm lifts. Keep weights or a couple of cans of food handy so you can grab them and do a one or two minute workout. At the very least, do a few squats and bends.

I have personally been amazed at the flexibility I have gained without adding a long exercise routine to my day.

Step #2 Develop an awareness of your body.

Have you formed a habit of slumping when you sit? Do you waddle from side to side when you walk, again from habit? Are you continually stepping over items that need picked up because you can't or won't stoop over to get them?

Take time to stop and think about your daily habits. Stand tall when you walk, you will actually feel more rested as your posture improves. Make it a habit to bend as much as you can to pick up items. Sit straight in a chair and breathe deeply. Even if this lasts only a few minutes, you will begin to build strength.

Step #3 Do not always take the easy, shorter way.

At the local store, I used to search out a parking place as close to the door as possible. Of course, I rationalized that I needed to park close to save time. Let's be honest, how much time does it take to walk a few extra parking spaces, or even half the parking lot? When I began this way of thinking, I could not walk the entire lot, or even half of it. I did know I could walk one or two more spaces, and that is where I began. Now I can go farther than I ever dreamed; just by adding a few steps at a time.

The truth of the matter is: that the more time "saved" by denying a little extra walk, the more time needed to rest. Just park a few spaces away at first.

What small changes can you make in your life today that will affect your future health and well-being? Of these three simple steps, I challenge you to choose one, just one, and focus on that for a week. As that change becomes routine, add another. Soon you'll be moving mountains!

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How Well Do You Know Your Abs?

How well do you know you know your abdominal muscles? Let's get to know them. These are very important to your flexibility and stability because they are involved in virtually every movement of your body. The stronger these core abdominal muscles are the better posture you will have, the longer and harder you will be able to engage in physical activity. Here is a quick overview of the anatomy of your four ab muscles.

The rectus abdominus is the six-pack muscle that gives you good posture. The rectus abdominis connects vertically from the pubic bone up to the rib cage and breast bone. This muscle can be exercised and strengthened using the crunch exercise. Lie on you back with knees bent, then crunch slowly by contracting your rectus abdominis to lift both shoulders off the floor.

The external oblique is a flat muscle that runs diagonally from the 5th to the 12th pair of ribs to the front of the hip bone. There is a pair of external oblique muscles, one on each side of the rectus abdominis. These muscles are used when twisting your torso or bending to the side. The external oblique muscles are exercised using the twisting crunch. Lie on you back with knees bent, then crunch, lifting one shoulder only for 20 reps, then repeat with the other shoulder.

The internal oblique runs diagonally at right angles to the external oblique from the front of the hip bone to ribs five through twelve and the linea alba. The linea alba is connective tissue down the front of the abdomen that separates the left and right rectus abdominis muscles and is seen as the depression between the left and right halves of a six-pack. There are two internal oblique muscles, one on each side of the body. These muscles are also used when twisting your torso or bending to the side. The internal oblique muscles are also exercised using the twisting crunch.

The travsversus abdominis (or TVA) is the deepest muscle of the abdominal muscles as a layer below the internal oblique muscles. It runs horizontally from ribs 7 through 12, the lumbar vertebrae and top of the hip bone to the linea alba and the pubic bone. This muscle provides support to the spine and trunk. The transversus abdominis can be trained using the vacuum exercise. Lie on your back and draw your navel in twards your spine. Hold this for serveral seconds then relax. Repeat this 10 times.

Another good abdominal exercise is the plank or hover exercise. The plank position is with your toes and forearms on the floor. Your torso is raised off the floor, and is straight and rigid from your shoulders to your heels with no sagging. Keep your head relaxed and look at the floor. Hold this position for 20 seconds initially. Increase this to 60 seconds over a series of workouts.

Check out Dynamic Wellness for more tips and information on strength training and body building.

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How To Get A Six Pack - Tips To Build A Ripped Torso

You might not realise it, but if you spend hour after hour sitting down while working, at home or when socialising, it could be doing lasting damage to your stomach muscles. The weaker your abs are, it's likely that even daily activities like doing the washing up could become more difficult, while the possibility of experiencing back pain cannot be ruled out.

This makes working on your abs a must if you want to stay healthy and look good, but if you've never paid enough attention to them, how can you get the six-pack that men the world over dream of having? In most cases, an intense daily workout can do wonders over several months. It needn't take a long time either; a decent workout can be completed in 30 minutes.

Five steps to a fine six-pack

1. The 'Spiderman plank crunch' involves you being in an ordinary plank position - lying down on your front with your toes touching the mat and your arms pressed flat underneath your torso, raising one knee towards your elbow and moving it back and forth for several reps.
2. Cable rotation moves your arms and abs around. Do this 10 times on one side and 10 on the other during each daily workout.
3. The bicycle crunch - lying on your back with your arms behind your head, your legs should be facing upwards at a 90 degree angle. Bring each knee down slowly towards the elbow on each side one at a time, moving as if you're riding a bike.
4. Next, the cross crunch will do more or less the same thing for your abs and the rest of your body. Keeping all four limbs pointing diagonally so your body resembles a cross, move the left arm and the right leg close together, then do the opposite. Do 10 reps.
5. Finally, use an aerobic ball. Kneel on your aerobic mat with your hands on the ball, with your back straight and abs ready to be worked out one more time. Roll the ball as far away as possible without letting go then bring it back. Do two sets of 10 reps.

These exercises will help you build your abdominal muscles, but in order for them to be well defined, you are going to want to reduce your core fat, there are quite a few ways to do this in conjunction with exercise.

1. Studies have shown that eating carbohydrates at night allow better fat burning and as a result reduce the circumference of your core.
2. You can get topical fat incinerating creams that contain a mitochondrial Thermo blend, for optimum fat cell reduction.
3. As far as nutrition is concerned, you are going to want to make sure that you are eating a balanced diet and as always, if you are trying to lose weight, you are going to want to burn more calories that you are intaking.

Addisson Patrick is a writer for http://www.ListedFit.com, where readers can find the best information on health, fitness and many things in between. He is an expert with years of experience in health and fitness.

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Maximise Your Abs - Take Your Ab Workouts To The Next Level

Ab Workouts with just one movement or forgetting to add weight to ab exercises can be some of the worst mistakes made if you are aiming for a good six-pack. The ab exercises test your torso but they must be carried out versus resistance in order to stimulate the muscle fiber. There are three different ways of training abs and the plan below details these. These exercises for abdominals may be much harder than your current exercise plan.

Directions for the Workout

Choose one of these exercises and perform it after your regular workout. Do these three times a week. They can be done in 30 minutes, which is the minimum length of time suggested.

If you are doing the decline sit-up or the weighted decline Russian twist start off with twenty reps. If needs be complete them in sets. Take twenty seconds rest in between each set. Add another five reps every time you complete the workout. Carry on and work upwards until you are completing fifty reps. Hold the plank for sixty seconds and keep working until you reach two hundred and fifty seconds.

The Reason Why it Works

A lot of men use crunches (flexion) as ab exercises. This type of workout aims to rotate and stabilize the torso but it also a great way of training the abs. If you want to make your abs stand out then add weight to build your muscles.

The Weighted Decline Russian Twist

Secure your feet to a bench that is set at a thirty degree decline. Hold a medicine ball or a weight plate and stretch your arm out fully. Support your core and twist your body to the left side so that your shoulders turn ninety degrees. Now reverse the twist and that counts as one rep.

The Decline Sit Up

The bench needs to be set up in exactly the same way as you set it up in order to do a weighted decline Russian twist. Lay back and hold a weight to the back of your head. Bring your chin upwards towards the chest and then sit up. When you are sitting up you will feel those abs contracting.

The Plank with your Feet Elevated

When you are in the push up position let your fore arms rest on the floor. Lift your feet and place them onto a bench that is behind you. Your body will shape itself into a decline. Brace your core and keep your body straight. Maintain this position for a while because these are good exercise for abdominals.

Addisson Patrick is a writer for http://www.ListedFit.com, where readers can find the best information on health, fitness and many things in between. He is an expert with years of experience in health and fitness.

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Five Great Core Exercises

Exercising your core muscles is the basis for overall body health and fitness.Your core muscle groups are the rectus abdominis, the internal/external obliques and the transversus abdominis.

The abdominal crunch is a well known exercise for core strength. Lie on your back with your knees bent, then contract your abdominal muscles to raise your shoulders off the ground towards your knees. Hold for two seconds then slowly lower your shoulders back to the start position. Repeat for at least 20 times.

The bridge is another great exercise to work your abdominal muscles. Lie on your back with your knees bent, then raise you hips off the floor until your hips are in a line with your knees and shoulders. Hold this position for three seconds, then lower your hips back to the start position. Repeat this ten times.

Torso rotation is another way to improve core strength. Lie on your back with your knees bent and your hands outstretched resting on the floor. With your shoulders on the floor, rotate your knees slowly to the left as far as they will go comfortably. You should feel the stretch of your muscles, but no pain. Hold this for three seconds and then return your knees to the upright position. Repeat this to the right side, then repeat the cycle of left and right rotations ten times.

Alternate arm/leg raises are a great exercise for the back. Lie on your front with your arms extended in front of you. Lift your left arm from the shoulder, and your right leg from the hip as far as they can go. Hold them in this position for 5 seconds and then lower them to the start position. Repeat this with right arm and left leg. Do this again ten times. An easier way to do this is to just lift your left arm for 5 seconds, then lower it, then move on the right arm, left leg and right leg.

The plank is great for working the transversus abdominis, a muscle that has been much neglected in terms of exercise. Lie on your front and put your elbows on the floor underneath your shoulders. Put your toes on the floor with legs hip width apart and with back straight, lift your body off the floor and pull in your belly upwards towards your spine. Hold this plank position for a count of 30 to 60 seconds.

Relax and put your body back on the floor. This can be repeated 4 or 5 times.

These five exercises will definitely get your core into good shape.

For more tips on building muscle check out Dynamic Wellness.

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Consider This Before Your Next Workout

What exercises should I do today?

How much weight should I use?

Should I do bodyweight exercises or weight training exercises?

Should I do cardio before I workout?

Should I do cardio after I workout?

There is a good chance that you have asked yourself some of these questions at some point or another before heading to the gym. They are all viable questions to be asking, but even after you answer those questions there is still one major factor that you need to consider before you can even think to begin your workout.

Is your head on board with what you are doing or what you are about to do?

If the answer to that question is not a big fat 'yes' then there is a good chance that your workout is going to come up short of its goal.

In recent weeks some of the 'meatheads' (guys that look like they have been lifting their entire lives) have been running into some plateaus on their workout programs preventing them from moving any closer to their goals.

On the other hand, there are a few guys in the gym that seem to defy the laws of physics when it comes to their workouts.

An individual just two weeks ago attempted to do three repetitions of power cleans at a weight of 225-pounds.

The individual was able to do all three repetitions so he moved on to his next set at 235-pounds.

He got all three repetitions at 235-pounds, so he moved up to 245-pounds at which point he only achieved on rep due in part to his hands were having a hard time hanging onto the bar.

Now, that was not the incredible feat that this article is depicting. The incredible feat is that this article is eluding to is that same individual was able to do 25-power cleans at 225-pounds in a row just two weeks after doing that weight for the first time.

How did he do it?

After interviewing him he said that he 'told himself that he could and was going to do it.'

You read that correctly, he simply told himself that he could do it and he went and did it.

If you think about it that is the only explanation as to why we can or cannot accomplish our weight-lifting goals in the gym. So many of us cannot jump over that mental hurdle keeping us from reaching farther than we ever have before.

The fact of the matter is that the guy at the gym was always able to do 25-power cleans at 225-pounds all along his brain just did not know it.

The next time you find yourself at the gym asking yourself those questions at the beginning of this article do not forget to ask yourself if your head is on board.

The mind is the most powerful tool in the body and the only way that you will be able to reach your goals is if it is fully aware of what that goal is and what it takes to get there.

If you found this article to be helpful then check out Eating To Lose for more free information on dieting, nutrition, fitness, and lifestyle as it relates to your physical goals. There is even a free plan there to help you get started.

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