Build Muscle - The Best Tricep Exercises to Build Muscle Faster

If you're currently on a bodybuilding workout program and have a focus on getting big arms, you should most definitely be focusing your efforts on the triceps.

The triceps are a muscle that makes up some of the largest portion of the arm, therefore they are really the key to making your arms look larger and more defined. Women should not shy away from tricep training either, as this will help to reduce that 'jiggle' that is typically experienced in this region - and most often despised.

Now, that said, not all tricep exercises are created equal. In order to build muscle as effectively as possible, you really want to find a way to target the triceps muscle from a variety of angles and hit it as directly as possible.

The following exercise will do just that - as well as help you double the rate at which you build muscle.

Close Grip Bench Press

A bench press itself is a great way to work the triceps muscle as it's a compound lift - meaning it will stimulate more muscle fibers, as well as the fact that you can likely handle more weigh ton it, thus increasing the intensity.

If you move your hands even closer together though, you'll place more focus on the triceps muscle, thus deriving a better workout.

Do note when doing so though that you may need to lower the weight slightly, as you'll be weaker in this position.

Tricep Kickbacks With A Twist

Next up we have a twist on your classic tricep kickbacks. To perform this, you'll first do one set of the traditional tricep kickbacks with palms facing in towards the body as you move the hand in the backwards direction, extending from the elbow with the body bent over at a 90 degree angle.

After that first set is completed, then you're going to move directly to another set, only this time you're going to twist the wrist slightly so that the palm is facing in the upwards direction towards the ceiling.

Finally, after that set is completed, finish off the series of exercises by once again moving the wrist so the palm is facing downwards.

Perform one last set and by the end of this, you should really be noticing a 'burn'.

Push-Ups On A Ball

Finally, the last exercise you should add to your upper body workouts if you're aim is to build muscle are tricep push-ups on a ball. This s really going to help kick up the intensity with regards to the tricep muscles, but the abdominal core muscles as well.

If you really want to challenge yourself and find this easy, consider placing the feet up on a ball as well.

Note though you'll really be testing your balance here, so it is an advanced movement.

So, next time you're in the gym working your arms and trying to increase the rate at which you can build muscle, keep these exercises in mind.


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