Triceps Extension- A Perfect Resistance Training Exercise To Develop Triceps Brachii Muscle

Resistance training is a set of exercises that makes use of a force of resistance in the form of free weights such as barbells and dumbbells, exercise machines, resistance bands, objects such as bricks and water bottles, or your own body weight to train large muscle groups of your body. Resistance training exercises help increase size of the skeletal muscles and strengthen your bones. They help improve stamina and maintain the health of your cardiovascular system.

There are various resistance training exercises that you can perform to train a single muscle group. The triceps brachii muscle or simply triceps is an important muscle group on the back of the upper limb. This muscle helps extend elbow joint and is responsible for straightening of the arm.

Many regular gym users and professional body builders love to build triceps muscle as muscular and strong arms are seen as a symbol of strength, youth and vigor. "Triceps Extension" is a magnificent resistance training exercise to develop and strengthen triceps brachii muscle. Incorporate this exercise at least twice a week into your regular training sessions to add lean muscle mass to your upper arms.

In order to perform this exercise, sit on a bench or ball with a medium dumbbell in both hands. Make sure that you hold on the top of the weight with your elbows next to ears and arms extended overhead and straight. Next step is to bend your elbows and slowly lower the dumbbell towards your back until elbows are at 90 degrees. Maintain this position for 3-5 seconds and bring your arms back to their starting position to complete one rep. You should perform 2 sets of 12 reps each.

Just resistance training exercises are not enough to get you that size and physique you are aiming for. You also need to follow a healthy dietary plan comprising of protein, complex carbohydrates, branched chain amino acids, glutamine and creatine. Consumption of protein-rich diets ensures that hungry muscles are supplied with muscle-building essential amino acids over a sustained period. Protein stimulates mass growth and helps support lean muscle growth and recovery. Rich dietary sources of protein include soy products, lean meats, nuts, whole grains, whey protein, cereals, green leafy vegetables and legumes.


If you want to increase the size of your triceps muscle and are not sure about how to perform Triceps Extension or other resistance training exercises, then you should look for the services of a qualified personal fitness trainer in your area. There are numerous benefits of hiring a gym trainer. First and foremost, a professional trainer suggests you a right combination of resistance training exercises keeping in view your training goals. He or she will also guide you on how to execute workouts safely. Another benefit is that he will design you a perfect dietary plan keeping in view your physique and training needs. Last but not the least; a qualified gym trainer will also guide you on how to execute a particular exercise with a right technique.

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