So what exactly does the ultimate tricep dumbbell workout consist of?
Well, if you're thinking about kick-backs, lying extensions and overhead extensions, think again.
Even though those are the most popular tricep dumbbell exercises, they are not the best tricep dumbbell exercises. In fact, the best dumbbell exercises you can do to sculpt your triceps are not isolation exercises like the ones mentioned above.
If you want to sculpt your triceps, then you need to use the best dumbbell exercises; kick-backs and extensions are not it.
So if kick-backs and extensions will not sculpt your triceps, what are the best dumbbell exercises?
Here is a brief list of the best dumbbell and body weight exercises for sculpting your triceps. I included body weight exercises because they are brutally effective and they don't require any additional equipment.
Note: the abbreviation "DB" means dumbbell
- DB Floor Press
- DB Chest Press (neutral grip, flat bench, incline, etc)
- Standing DB Overhead Press
- DB Push Press
- Close Grip Push-ups (all other push-up variations as well)
- Parallel Bar Dips
- Handstand Push-ups
That brief list of exercises are far more effective for building and sculpting your triceps than dozens of sets of kick-backs and extensions. The reason is simple: you can use more weight with those big, compound exercises. Using more weight for an exercise means your body will recruit more motor units, and that is the ultimate way to get more results in less time.
Compare a dumbbell triceps kick-back to a dumbbell floor press. You can probably only 15 pounds if even that to do a kick-back properly. However, you could easily double if not triple or quadruple the amount of weight you can use for a floor press!
By using more weight you will cause every fiber in your tricep to fire, and that is how they will get sculpted in much less time.
Not to mention you will also work your chest and shoulders with the dumbbell floor press. Along with hitting your triceps hard, you will also work your chest, shoulders, and even jack up your fat burning metabolism because you are recruiting so much muscle mass. Kick-backs and extensions could never do that.
Along with using the best dumbbell and body weight exercises to target your triceps, you should also train in different repetition ranges. For instance, on some days you should hit some exercises hard and heavy.
Tricep Dumbbell Workout 1:
- 1 Arm DB Floor Press
- 1 Arm DB Push Press
Perform each exercise for five repetitions and do five sets of each exercise (5 x 5). That workout will do more for your triceps (and upper body!) than dozens of kick-backs.
Also, you should use lighter weights and perform higher repetitions on other days.
Tricep Dumbbell Workout 2:
- Parallel Bar Dips -- Perform 3-4 sets to failure
- DB Chest Press with Neutral Hand Position -- Perform 3-4 sets of 10-15 repetitions
By training with heavy weights for fewer repetitions and lighter weight for higher repetitions, you will hit every muscle fiber in your upper body. This will allow you to sculpt your triceps in much less time.
So, if you want to finally sculpt your triceps, make sure you stick to the dumbbell and body weight exercises listed above. Trust me: you will get far more results with those exercises than you ever would with kick-backs and extensions.
Nia Shanks is the dumbbell workout specialist. To get the best dumbbell exercises, workouts, and training information available, subscribe to the Free Dumbbell Workout Secrets Mini-Course at [http://DumbbellWorkoutSecrets.com] The Mini-Course will provide you with the best information for a highly effective Tricep Dumbbell Workout [http://www.dumbbellworkoutsecrets.com/tricep-dumbbell-workout/] that will help you achieve body transforming results in minimal time.
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