Read our featured article and find out which tricep exercise will put MUSCLE MASS on your triceps!

Best Tricep Exercise - How to Get Big Triceps

By Jason Ferruggia, Men's Fitness Magazine Columnist & Head Training Advisor
Author of Muscle Gaining Secrets

When someone asks me what's the best tricep exercise get big triceps I respond with one simple answer: "dips".

Why? Have you ever seen the triceps development on male gymnasts? The dip is the only real triceps exercise they do and they have huge, thick, horseshoe triceps.

Whenever you use your own bodyweight for resistance or your bodyweight plus additional weight (via a chin/dip belt or weight vest), you activate a greater number of muscle fibers than you would if you use a machine.

Machines don't recruit smaller stabilizer muscles and don't force muscles to contract as naturally as they would in real life.

Whenever possible you should always try to move your body instead of only moving the arm or an attachment on a machine. Although free weight exercises are very effective and a better choice than training on a machine, moving your own body will always be more effective when it comes to building muscle.

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Dips can be done on parallel bars or gymnastics rings if you are really strong. When you do them make sure you squeeze the bars tightly, brace your abs and lower yourself to the point where your triceps are parallel with the ground.

Going lower than this puts too much stress on your shoulders and increases your risk of shoulder injury.

Dips can be done three times per week if you're a beginner. When you become more advanced cut your dips down to two times per week. I used to love weighted dips and had many of my clients perform them with 45 pound plates strapped to their waists.

Many of them have achieved incredible muscle gains around their arms because of dips and they have also grown to beleive that this is THE best tricep exercise if you are serious about building massive and strong triceps and arms.

However, over the years I have discovered that there's is simply too great a risk of shoulder injury with heavy weighted dips and now I don't allow anyone in my gym to do tricep dips with more than one 45 pound plate. Anything more than one plate seems to be too risky.

For intermediate lifters you can do one heavy day (with a plate hanging between your legs on a chained weight belt), and one day go light where you simply rep out with your own bodyweight. The two workouts should be at least 72 hours apart.

Once you get strong enough to do a 45 pound plate you will most likely only want to do weighted dips as a regular rep exercise and not a heavy strength movement.

If you want to make dips more difficult without adding more weight, try to do them on gymnastics rings. Another variation is to hold your legs straight-out directly in front of you. In any case, either of these two options will be very challenging and great for muscle building.

After a couple of months of doing dips and putting an inch of muscle on your arms you will see why dips are the best tricep exercise.

Other than dips, another exercise that's on the best tricep exercise list is the close grip bench press. The top half of the bench press movement puts stress on the triceps which is why you should limit the range when training simply to increase the size of your triceps. This is a good exercise that will help you get big triceps in no time.

If you want to find out how to build the rest of your muscles visit my website below for tons of muscle gaining secrets.


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About the Author

Jason Ferruggia is a famous fitness expert who is renowned for his ability to help men and women build muscle as fast as humanly possible.

He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building.

For more How to Build Muscle Fast tips, check out www.musclegainingsecrets.com

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