body builders: arm exercises specifically triceps

Lifestyle Health & Fitness
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yep looked on youtube, did the ones that were on the various videos but none have been that effective.

toning them is what i’m looking for not building muscle there. just wondering from the body builders of GS(if there are any)what are the most strenuous exercises for the triceps

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Re: body builders: arm exercises specifically triceps

Which one u tried Nisha?

The most effective is the close grip laying on the bench and the other one is this one http://www.youtube.com/watch?v=7zj1PutPnFw

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Re: body builders: arm exercises specifically triceps

i’ve done that one but not lying down and not with weights that heavy, mine is a 5 pound weight and i do this one sitting down, i do feel the stretch of the muscle but i dont see a change in my tricep area. that’s my one problem spot.

the other one i’ve done is the one where i put my palms face down on the bench and my back is facing the bench and i do push ups that way…i’ll try and find the video again.

this is not the video but the exercise is the same

and then i tried doing push ups that people in the army do but that was way too painful:bummer:

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Re: body builders: arm exercises specifically triceps

A woman cannot build muscle until and unless they have abnormally high testosterone levels or take in steroids.

How long did you do the exercise for? It takes a while for any muscle group to start shedding fat, depending on how intense the workout's been. Low weight, high repetitions*.*

Tricep push downs
Close grip push ups
Hanging dips
Skull crushers

Search these exercises up on youtube for videos.

Also, consider measuring your arms for more accuracy.

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Re: body builders: arm exercises specifically triceps

how many should i do of each? i do around 10 of each exercise......

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Re: body builders: arm exercises specifically triceps

Since how many days ur doing it?

As Exodus said u cannot build muscle and u dont even need to …So just do some basic exercise of Tricep with lighter weight and within few weeks they will get toned up

Regarding the video u posted yes u can do it also and Tricep Pull down is the best and the easiest exercise for Triceps just go for it

Just do 3 sets of 10 10 reps and do them slowly slowly feel the pain

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Re: body builders: arm exercises specifically triceps

Generally you're supposed to do 3 sets consisting of 20 repetitions each. But if you really wish to tone them down as quickly as you possibly can, increase the sets for as many as you're comfortable with, and increase repetitions till you cannot squeeze out a single more. The more the intensity, the more the effective the workout ends up being.

Darker the berry, sweeter the juice.

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Re: body builders: arm exercises specifically triceps

ok see my arms aren’t flabby, they are on the thin side but there’s absolutely no muscle there so the amount that’s there tends to jiggle :stuck_out_tongue:

thanks waleed, exodus, it looks like i’m just doing way less numbers of each exercise than i should. but thanks for the suggestions of other effective exercises…:hugz:

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Re: body builders: arm exercises specifically triceps

Untoned muscles tends to jiggle as well, not as much as fat but does.

De nada Chica.

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Re: body builders: arm exercises specifically triceps

like Exodus said, women cannot build the kind of muscles men can, since they lack large amounts of testosterone hormone responsible for building muscles. Whichever exercise women would do,will only tone their body.

Secondly, you cannot expect changes in ur body within days.. you have to continuously strive for what you're looking for. Any exercise that you do for triceps should be effective, provided that your technique of that exercise is not sacrificed over ur comfort level. Do 12/15 reps and 4 sets of any 2 triceps exercise named above and make sure you give enough time for your body to heal the broken muscle tissues, to work out on them again.

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Re: body builders: arm exercises specifically triceps

I should also add that , you cannot build one specific muscle on your body. For example, for us guys, to have a bigger and defined chest, one must work out their triceps in order to be able to lift enough weight to push weight for building chest. Likewise, to have a toned back, one must work out his biceps , so to be able to pull more weight which would help back.

So in order to work out ur triceps and get better results, do not forget to also work on your shoulders, because no matter which exercise you do, there is always another muscle involved. You do not want to neglect other muscle which is indirectly responsible for building triceps.

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Re: body builders: arm exercises specifically triceps

Exodus is right .... In fact there is something called the "killer sets"

This can be done on size gain as well as muscle tone.

If you are doing muscle tone then your lifting weight has to be about 25% of what you can comfortably lift 7 times in one go. Say that is 15 kg (for the muscle group in question) ... then take 25% of this weight ... it is around 4 kg. Now with these do as many reps as you can possibly do in one go without stopping and when you come to a stop reduce the weight by 0.5 kg and do it again ... and again ... until you reach muscle fatigue.

The muscle gaining killer reps are done by taking 75% of that 7 times lift weight and to do the killer reps accordingly.

Generally think of the long distance runners compared to the sprint runners ... it is because they use impulse power in their muscles they are bigger and endurance power causes muscle size to reduce. So it is about pacing yourself. Ensure that the reps you do are slow and not done hastily or else you will make your muscles "think" they are being used for "impulse" lifts and your toning will be compromised.

Toning = slow, many reps, many sets, lighter weights
Bulking = faster, fewer reps, fewer sets, heavier weights

The best exercise for toning the the whole curvature of the triceps for me is a lift that is done like a skiing motion. Lift the elbows slightly backward and bend forwards slightly. Then keeping the elbow in position tight to the body slowly lift the hand so it rises but at the same time twist the shoulder and elbow towards the back so it squeezes the triceps. You will feel that is the most effective toning exercise for this group of muscles.

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Re: body builders: arm exercises specifically triceps

oh cool lots of personal experience posts. yea i’d rather do tried and tested exercises than just do random ones of youtube.

but it was a total :eek: moment for me when i did the 3 sets of 10 and actually increased the number i did with my 10 pound weight. totally feel the burn in my triceps. a big YES for weight training!!

seriously instead of doing the 1 1/2 hour treadmill thing i should’ve been just doing 45 minutes of that and doing weight training the rest of the time for my abs and arms which would actually burn fat and tone. I’m at my ideal weight which is great but it feels even better feeling that bit of sourness in my arms and tummy. and this was all because I thought all this time that weight training was only for guys that want to build muscle :smack: Thanks guys/bhaisaabs :k: