Newer Female Grapplers, Stronger Triceps Make For Victorious Takedowns

June 2, 2022,

Put your back in to it.

Whenever you hear that expression, there is hard work ahead.

Building homes, large apartment buildings or commercial properties, it is going to take a strong back.

The female submission wrestling mats are another place you will need to put your back in to it.

Big time.

If you can’t, your opponent will out muscle you, take you down, maneuver you around and submit you over and over.

You can be trained all you want in MMA but if you can’t muster the strength to move your opponent around the mats and out muscle them, it is going to be a very long day.

At times, an extremely embarrassing one.

Our kind suggestion?

Build those Back Muscles.

In the process, you will need to focus on the Triceps.

The Triceps, which in Latin means three-headed muscle of the arm, is a large muscle on the back of the upper limb.

It is the muscle principally responsible for extension of the elbow joint or straightening of the arm.

Time to strengthen your Triceps.

Let’s first turn to video.

You should check these two links out.

https://www.youtube.com/watch?v=VQjN0Yl1v4E

Women’s’ Triceps Workout (4 MOVES FOR PERFECT ARMS!!)

https://www.youtube.com/watch?v=F2We9B8PMIE

Best Triceps Exercises for Women | Triceps Workout using Dumbbells + Chair

The first one is performed by fitness super star Amy Jo, the second by fitness sensation extraordinaire, The Live Fit Girl.

Let’s move to book form.

15 Essential Exercises for Bigger Triceps: Quickly build big triceps with targeted weightlifting programs Kindle Edition

By Jason Curtis

Build Big Triceps in 15 Easy Exercises 

“Discover simple, yet effective exercises that build your triceps

• Learn how to build strength and muscle mass
• Develop healthy weight training habits that will build your arms and ideal body
• Master workout programs to supercharge your gains

15 Essential Exercises for Bigger Triceps

• Do you struggle to build your triceps muscles?
• Do you want to develop strength and hypertrophy?
• Do you need bespoke programs to develop bigger arms and feel better about your body?

15 Essential Exercises for Triceps is a comprehensive guide that focuses on just one thing: building your triceps. With powerful diagrams, pictures and videos this book will guide you through the very best triceps-building exercises available, helping you to maximize your gains.
Packed with simple, straightforward exercises, 15 Essential Exercises for Triceps will have you feeling stronger, looking better and training smarter than ever before.

Here’s What You Get:

• 15 Effective exercises and example programs to follow
• Complete, easy to follow breakdown of every tricep-building exercise
• Safe training programs to reduce the risk of injury
• Effective routines you can implement immediately
• Clear photos and instructions, so each exercise can be completed confidently and correctly

Build Your Triceps with Simple, Targeted Exercises

The triceps make up 2/3rds of the upper arm and play a huge role in any kind of pushing movement. Yet, they are so often overlooked. Not only are they important for developing a strong bench press, but they play a huge part in any action that involves moving your hands forward or overhead. The triceps are an extremely important muscle group and are key to developing strength and power.

This book is an instant fix for anyone wanting to increase strength, size and power in their triceps as well as increase their strength in their main lifts. Every targeted exercise is taught through clear diagrams and pictures and demonstrated in free videos.

Every game-changing exercise is organized into clear programs that target every aspect of triceps building. They directly improve performance and reduce the risk of injury.

Bonus 1: Access to 15 online videos that demonstrate and explain each of the exercises
Bonus 2: Program your Perfect Workout! – 15 Essential Exercises for Triceps includes complete workout programs that can be performed at home or in the gym.
Bonus 3: This book also includes sample pages from The Gym Journal: A Workout Log book so you can track your progress.”

Super informative.

Your Triceps are looking better already.

One more.

We want to get some advice from a visiting writer who is an expert in the fitness field.

Follow all of these examples, from the videos and written form to perfection. What you will eventually see is you taking down your opponent and gaining one submission after another because you put your Triceps and Back in to it.

The Best Triceps Exercises for Mass

By Ryan M York

Learn the Best Triceps Exercises for Mass

When it comes to getting that beach body, the arms are one of the big time players. As I walk the gym, one of the most common exercises I see is the bicep curl. While the bicep muscle is very important when it comes to having great looking arms, the tricep muscle needs to be worked significantly, maybe more, than the bicep muscle. The triceps muscle makes up a larger portion of the arm than the biceps muscle, so in order to get bigger, more defined arms, you'll need to make sure your working your triceps muscle adequately on arm day. This article will talk about some of the best tricep exercises for mass. These exercises will work all three heads of the tricep muscle - the lateral head, medial head and long head. Before we get to the best tricep exercises for mass, let's talk a little bit more about the differences between each head.

1. Lateral Head - The lateral head of the tricep is on the outward facing side of the humerus and is responsible for the curvature of the arm when looking from the front view.
2. Long Head - The long head of the tricep runs along the bottom of the humerus and is the largest of the three heads. This is a very important muscle to hit when training the triceps for mass.
3. Medial Head - The medial head of the tricep runs along the inside of the humerus and provides definition more towards the elbow.

Now that you have an understanding of the three heads of the tricep muscle, let's get to the good stuff - the best tricep exercises for mass! These exercises will hit all three heads of the tricep, giving you an arsenal of exercises that will promote big time muscle growth while sculpting your triceps evenly. These three exercises are a must for anyone trying to turn heads with a pair of bad ass arms!

1. Triceps Dips - Triceps Dips are a staple for any good arm workout. When done correctly, dips hit all three heads of the tricep muscle, promoting maximum growth. Triceps Dips are easy to progress or regress. Depending on your goals, you can use an assisted dip machine or bench to rep out high volumes, attach extra weight with a belt to build strength, or make it a plyometric dip to train for power.

To Perform the Perfect Triceps Dip:

1. Assume a comfortable position on the Dip bars.
   2. Begin the exercise by slowly lowering your body by pushing your elbows back (not out to the sides which leads to more shoulder stress) with a slight forward tilt of the torso.
   3. Lower your body until your upper arm is parallel to the ground.
   4. Begin the ascent back up by pushing your hands down into the Dip bars.
   5. Stop just short of a locked out arm position to keep tension on the tricep muscle.

Tip: Perform the exercise in a controlled manner on the eccentric and concentric portions of the exercise. Focus of keeping the tricep muscle under tension the entire time. In other words, do not drop down without resisting gravity and do not accelerate up through the lift.

2. Skullcrushers – Skull crushers are another awesome tricep exercise for hitting all three heads of the muscle. They have a great range of motion and can be altered slightly by utilizing in a flat bench or an incline bench. You can also change it up by using a barbell, EZ Bar or Dumbbells.

To Perform the Perfect Skullcrusher:

1. Assume a shoulder width grip on the bar or DB with arms extended out in front of the shoulders.
   2. Begin the exercises by slowly lowering the weight towards the top of your head while preventing the elbows from flaring out to the sides.
   3. Lower the weight to just above the top of your head.
   4. Begin the ascent by pushing up on the bar through your hands maintaining equal effort on both hands.
   5. Stop just short of a locked out arm position to keep tension on the triceps.

Tip: Perform the exercise in a controlled manner on the eccentric and concentric portions of the exercise. Focus of keeping the tricep muscle under tension the entire time. In other words, do not drop down without resisting gravity and do not accelerate up through the lift. Keep the elbows in tight, avoiding any flaring out of the elbows. If you can't keep the elbows in, get a spotter or reduce your weight.

3. Close Grip Bench Press - The close grip bench press is a unique tricep exercise in that you can push much more weight than other exercises for the triceps. Being able to move more weight will lead to larger muscle growth within the tricep.

To Perform the Perfect Close Grip Bench Press:

1. Assume the starting position with hands at roughly shoulder width or just inside shoulder width.
   2. Lower the bar (or DB) towards your chest, keeping the elbows tight to the sides of your body.
   3. Begin the ascent back up by pushing up with the triceps.
   5. Stop just short of a locked out arm position.

Tip: Keep the elbows in tight to the body. In other words, avoid flaring out the elbows. As with any barbell bench press, try to avoid overextension of the wrist. The wrist is in a vulnerable position when it is overextended. This can be dangerous with heavier weight.

There it is! Three of the best tricep exercises for mass. Perform these exercises with various weight, reps and order and you'll start to see improvements in your arm size and definition. By utilizing all three heads of the tricep muscle, you'll get the most out of your arm workouts.

For more information about how to build muscle effectively, check out my article discussing some AWESOME bodybuilding tips [http://www.yorkpersonaltraining.com/bodybuilding-tips-building-muscle-fast/]!

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Article Source: https://EzineArticles.com/expert/Ryan_M_York/1895880

Article Source: http://EzineArticles.com/8659937

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https://en.wikipedia.org/wiki/Triceps 

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NOTE: Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.