Tricep Exercises with Free Weights

Triceps constitute an important part of your arm muscles. In fact, triceps give a definite shape to the rear region of your arms and also add to their beauty! Large and well toned biceps have always been a fascination amongst all the fitness freaks.

However, in recent times triceps also have become an important arm muscle building workout for many people. Now building and developing your triceps is not an easy task and it also requires a lot of patience! In the beginning, you need to perform intense workouts to stimulate the development of your triceps.

In the initial days, almost all the physical trainers plan exercises that involve the use of machines and cables into it. Well, there's nothing wrong in it! In fact, it is done for your safety and learning purpose. However, let me tell you, free weights are far more effective than machine weights, when it comes to muscle growth. The exercises discussed in the text below are meant for people who have spent a considerable time in the gymnasium and most importantly, have learned all the techniques of exercising and maintaining balance while lifting free weights.

Free Weight Exercises for Triceps

Developing triceps is not a child's play and performing tricep workouts with free weights, makes it more challenging! However, the following exercises would make work easier for you.

Tricep Dumbbell Extensions
Tricep dumbbell extensions is an exercise with primary focus on the long inner head of the triceps. Take a dumbbell of a suitable weight in either of your hands and stand with a slight bent in your knees. Bent in knees would release the pressure from the lower back. Now lift the dumbbell straight above the shoulder, with your palm facing towards the front. Further, bring the dumbbell down in an arc motion behind your head, until your elbow bents at a 90 degree angle. Try to maintain this position for a couple of seconds and then reverse the arc motion, by lifting your dumbbell back to the original position. Repeat with the other arm. Perform 3-4 sets with 8-10 repetitions.

Lying Barbell Extensions
Lying barbell extensions work for the large inner head of the triceps. This exercises needs an assistance to place the barbell in your hand and keep it down when the exercises ends. Lie on your back on a flat bench. Keep the distance between your feet equal to your shoulder width. Now, let the trainer hand the barbell in your hand. While holding the barbell, see that the distance between both the hands is a bit less than your shoulder width. Lift the barbell with your arms completely stretched. Lower the barbell by moving your forearms in an arc motion, until the barbell it at a height of 1 inch above your forehead. Apply your tricep strength to push the barbell back to the original position. 2-3 sets with 10-12 repetitions would suffice.

Tricep Dumbbell Kick Backs
Tricep dumbbell kick backs is the best of all tricep exercises, as it works on all the three heads of triceps. Find a flat bench and rest your left knee on the bench and keep your right leg on the floor. Bent your right knee a bit. Place your palm on the bench for support and keep your right arm sideways. Hold a light weight dumbbell in your right hand, with your elbow bent at a 90 degree angle. Now just move your forearm downwards in an arc motion, until your arm is straight. Remain in this position for about 2-3 seconds. This will optimize the peak contraction in the tricep muscles. Then slowly come to the starting position. Repeat with the other hand. 2-3 sets with 10-12 repetitions is enough.

Dips
Dips are a great form of exercise, that not only work for the triceps, but also work for the chest and shoulder muscles. Hold a parallel bar, with hands facing towards each other. Support yourself with your palms rested on the bar. Keep your arms straight and knees bent. Now, lean forward and bend your arms. Lower the body until your elbows are at a 90 degree angle. Try to maintain this position for about 2-3 seconds and then slowly lift your body, with your forearm strength. Do 2-3 sets with 10-12 repetitions.

Safety Tips for Free Weight Tricep Exercises

Free weights are effective and stimulate fast growth of muscles. However, there are many things to be taken care of, before and while doing exercises with free weights.

• Before starting any exercise, see that you learn the proper technique to do it. Ask your physical trainer to guide you in this. Try the exercise with free weights, concentrate on the movements done in the exercise and pay attention towards the position of all your body parts before starting any exercise.
• Pick up suitable weights. Do not exceed your limits, as this would result in an imbalance while doing the exercises, further resulting in an injury.
• You need to increase your weights gradually. However, see that for heavier weights, you have your physical trainer for assistance and support.
• Remember, slower the movements, more intense is the exercise. Therefore to achieve maximum development, perform slow movements and rest between sets.

I have included almost all the exercises which will help you in your bodybuilding endeavor. Yet you can discuss more exercises with your physical trainer and also learn the right techniques to do them. Follow the aforementioned tips for performing tricep exercises with free weights, these will prevent injury and help in obtaining desired results in a specific time frame.