The key to stronger triceps in just one move

How to develop your triceps...the quick way!!!

Strengthening your triceps will help you to develop a strong bench press and overhead press, also working on building your triceps will make you arms look bigger and more defined as the tricep is a lot bigger than the bicep.

Most gym goers focus on isolation exercises to build their triceps, such as skull crushers and cable extensions, you can get excellent tricep development from these moves but from my experience, compound movements are the best for muscle definition, strength and development of the body. So in mytraining I apply this same methodology to my triceps, big compound exercises will develop big, strong triceps.


So the exercise I will perform beore I even touch an isolation exercise for my triceps is the old school body weight dip. It is a big compound lift, which uses your triceps, shoulders and chest muscles to perform. The dip hits all three heads of the tricep, so you are saving time from having to switch exercises, you can hit all of them at once.


For most people, doing sets of dips with their own body weight is challenging enough. But when you reach a point at which you can do multiple sets of 10 dips, you want to add weight. To progress this exercise, attach a weight plate or dumbbell to a rope or chain that's attached to a weight belt. Many gyms have belts specially designed for weighted dips and chinups. Another solution, especially if you work out at home, is to wear a backpack with weights in it.

But the more weight you add, the more careful you have to be. You should always warm up correctly preparing your muscles for exercise. Always lower yourself slowly—you don't ever want to pop down and up quickly on a weighted dip, because you could tearyour pectoral muscles. If you have pre-existing shoulder problems, or feel pain there the first few times you try dips, you should skip them.

How to perfrom the dip

Hoist yourself up on parallel bars with your torso perpendicular to the floor; maintaining this thoughout the movement. (Leaning forward will shift emphasis to your chest and shoulders.) Bend your knees and cross your ankles. Slowly lower your body until your shoulder joints are below your elbows. (Most people stop short of this position.) Push back up until your elbows are nearly straight but not locked.

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Image credit - InSapphoWeTrust, Muscle Beach, Santa Monica Beach, some editing