These are some of the best triceps exercises we recommend for building muscle mass in the upper arm. The triceps roughly account for 70% of the upper arms muscle mass.

About the Tricep Group of Muscles

The triceps brachii is the large muscle on the back of the upper arm. This group of muscles (normally referred to as the “triceps”) is responsible for extension of the elbow joint, which basically means the straightening of the arm.

The triceps are a 3 headed muscle that consist of:

• The Lateral Head.
• The Long Head.
• The Medial Head.

Seated Barbell or Dumbbell Triceps Extensions

This is one of the best triceps exercises for stretching the long head of the triceps brachii, but all 3 heads of the muscle are hit.

Execution with a Barbell: 

1. In a seating position, grasp the barbell using an overhand grip and arms vertical, with hands fairly close together. 

2. While inhaling, lower the weight down in an arc behind the head until the triceps are stretched. 

3. Then, using your triceps, bring the barbell back to full extension and exhale. 

Execution with a Dumbbell: 

1. In a seated position, grasp a dumbbell with both hands and hold it behind your neck.

2. While inhaling, extend your forearms until the dumbbell is above your head.

3. Then, return the dumbbell back to original position and and exhale. 

Triceps Extensions Tips

If using a barbell I recommend an E-Z bar for safer execution of this exercise.

To avoid injury, do not arch your lower back and use a bench with support for the lower back where possible.

I will be adding further triceps exercises to this page soon, so please bookmark us or sign up to our newsletter for updates.

When you are doing your bodybuilding training correctly you will notice increased muscle growth and increases in strength, but above all you will feel fit and healthy and you will be eager to get the gym and do your next workout. However, if you are overtraining then everything will begin to go downhill quickly.

What is overtraining?

Put very simply, overtraining is when you are working your body too hard and not giving it enough time to recover. Very often this can also be made worse by not giving you body the correct bodybuilding nutrition in order to speed up recovery between weight training sessions. Read the rest of this entry

In today’s modern society there has been a drastic increase in the number of overweight and obese people. Keeping in shape if often put second to eating out, take-away foods, socialising, drinking, and working longer hours.  Many of us don’t have to perform physical jobs and spend much of the day sat behind a desk.  So how do you make time for a Bodybuilding and Fitness lifestyle?

Life has become soft and easy compared to the past. 

While technology and general improvements in society makes life easier, it doesn’t make life healthier.  In order to increase our fitness we all need to allocate a small amount of time into an already packed and stressful day.  Many of us make excuses that we don’t have enough time to go to the gym, or even going for a half an hour jog around the block. People who do this are just fooling themselves. Read the rest of this entry