Friday, September 17, 2010

How To Build Big Triceps!

How To Build Big Triceps!
By Jeff Anderson

Want to know how to build big triceps?
Good question since the quickest way to build big arms is to build big triceps.
Your triceps take up the vast majority of your upper arm, yet frustrated hardgainers everywhere are knocking out bazillions of curls to try to get bigger arms.
Well I asked one of my friends to give me his very best exercise to build big triceps.

His answer was…

…“do dips”!

How To Build Big Triceps And Get Bigger Arms!
Guest Article By Jason Ferruggia of

That’s right. If you want to know how to build big triceps you gotta do dips…and lots of ‘em!
Why, you may ask?
Well, have you seen the size of the triceps on male gymnasts in the Olympics? They got that big from body weight excises like the dip.
In fact, dips are basically the only true triceps male gymnasts do and they are absolutely jacked with huge, thick, horseshoe triceps.

Here’s Why Dips Work So Well To Build Big Triceps…

Whenever you use your bodyweight exercises for your triceps, especially when you can add additional weight with a chin/dip belt or weight vest, you actually activate a much greater number of muscle fibers than you would if you simply used a machine.
Machines exercises for triceps don’t recruit the smaller stabilizer muscles and don’t force the muscles to contract naturally as they would in real life.

Whenever possible you want to try to move your body instead of simply moving the arm or attachment on a machine.

But What About Free Weight Exercises
To Build Big Triceps?

Although free weight exercises are very effective and a much better option than training on a machine, moving your own body will always reign supreme when it comes to building muscle and to build big triceps.

And dips are the “squat” of your upper body so they’re just as powerful as squats are for your legs.

How To Perform Dips To Build Big Triceps:
•Dips can be performed on parallel bars or, if you are really strong, gymnastics rings.

•Be sure to squeeze the bars tightly, brace your abs as if you were about to be punched and lower yourself no lower than the point where your triceps are parallel with the ground. Going lower than that puts too much stress on the shoulders and getting the extra stretch is not worth the risk of an injury.
How Often To Train Dips To Build Big Triceps:

•Dips can be performed three times per week as a beginner. After a few months of that I don’t think you will be confused about how to build big triceps anymore.

•When you get more advanced it is recommended to cut your dips down to twice per week.

How To Use Weighted Dips To Build Big Triceps:
Although I used to love weighted dips and routinely had many of my clients perform them with numerous 45 pound plates strapped to their waists I have found, over the years, that there is simply too great a risk of injury with heavy weighted dips and now do not allow anyone in my gym to do dips with more than just one 45 pound plate.
Anything beyond that seems to get too risky.

For intermediate lifters you could do one day heavy, where you add resistance to your weight belt, and one day light where you simply rep out with bodyweight.
The two days should be about 72 hours apart.

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

Advanced Exercise Techniques To
Build Big Triceps Using Dips

To make dips more difficult without adding more weight, try doing them on gymnastics rings or on straps.

You can also try holding your legs straight out directly in front of you as well.
Either option will be very challenging and are great muscle builders.
Give these muscle-building strategies a try and I promise you’ll never again wonder how to build big triceps!

Train hard,
Jason Ferruggia

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