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Health and Fitness Tips
Triceps of Steel
For many big arms are a show of strength and attract attention. A visible sign of a sculpted body, big arms have the ability help shape the rest of your body and set the tone for a great physique.
Often under developed, the triceps muscles must be molded every bit as the biceps. These two muscles provide the arm with its definition. Below are two exercises that will build your triceps to steel like strength.
Leaning slightly into the upper-pulley cable of a cable machine, stand with one foot slightly in front of the other and knees slightly bent. Keep your upper arms at your side and your elbows pointing straight down. With a close-grip on a straight bar (hands about 4 inches apart) pull the bar to the middle of your abdomen and start the movement.
With a smooth consistent slow motion, move the bar up, then flexing your muscles, and using your own resistance, return the bar to your starting position. Repeat this movement for a total of 10 repetitions and complete 3 sets, at least once a week.
Remember to keep your body rigid to ensure that your triceps muscles are involved in moving the weight. If the cable machine you are working on has an upright support pad, back up against it for added support.
The key to overhead cable extensions is to lean into the movement. This can be accomplished by placing one foot forward and one back with your knees slightly bent for stability. Grasp a rope handle from the cable machine, and keep your body steady as you face away from the weight stack. Start the movement with the rope all the way back behind your head. Keep your elbows as close to your head as possible. Remember to fight the resistance on both the extension and contraction of the movement.
Repeat this movement for a total of 10 repetitions and complete 3 sets, at least once a week. Slow and steady is the proper form on this exercise. One point worth noting is, to not use so much weight that you can't get a full extension. When you have too much weight you are not working your triceps to the fullest.
These two exercises will help you sculpt your arms into the perfect shape. Enjoy those big arms!
Rick Gusler is a certified personal trainer and diet nutritionist who serves his clients through Gusler Body Sculpting Fitness Center in central Denver. To schedule a free consultation, or to learn more about the Gusler method of body sculpting, spin yoga, or Rick's Boot Camp, please contact him at 303.860.7131 or online at www.guslerbodysculpting.com.
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