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!

Visit http://www.susiekinslowadams.com for more helpful articles. She is offering a free gift: 8 Basic Tips for Caregivers. Susie's book, MY MOTHER MY CHILD, shares her passion to help those who care for others.

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