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trisceps

Tremendous Triceps Fill Out Your Sleeves

Tremendous Triceps Fill Out Your Sleeves

When it comes to arms, most people pay too much attention to building their biceps, and leave their triceps lagging. Did you know that your triceps make up roughly 2/3rds of your sleeve? Well built triceps will contribute substantially to making any arm look balanced, proportionate and huge.

 

Many gym-goers doing a 3-day split train triceps on chest day  – as an afterthought. The triceps should be trained and developed just as intensely and methodically as the biceps. Impressive arm development is just that – biceps AND triceps. Your goal should be to hit the triceps from all angles utilising many movements and the right amount of volume so you too can own great guns.

Consider using compound and isolation movements, low and high reps, volume adjustments, and angle selection when structuring a sound program. With the right tools and intensity anyone can move their tricep development to a higher level.

Read on to find out how to get bigger arms!

 

A quick anatomyA quick anatomy lesson: The Triceps Brachii (tri meaning three heads) connect the humerus and scapula to the ulna (in the forearm). The Lateral, Medial, and Long heads make up the triceps.

The head that is most responsible for the horseshoe shape is the Lateral head, which is located on the outward facing side of the humerus. The Medial head is located towards the midline of the body and the Long head (the largest of the three) is located along the bottom side of the humerus.

The primary function of the triceps is extending the elbow (straightening the arm). The Long head has a secondary function: it assists the Latissimus Dorsi in adduction of the arm (bringing the arm down toward the body). The Medial head is located near the elbow and is the smallest part of the triceps.

 

Tri these top-rated exercises for size: 

Skull Crushers

Skull Crushers

 

Lie on a bench with a narrow overhand grip on a barbell. Position barbell over your shoulders with arms extended. Lower the bar to your forehead by bending elbows. Extend arms and repeat. Slow the barbell’s descent as it approaches your forehead. Either a straight barbell or EZ barbell can be used.

 

 

Weighted bench dips

Weighted bench dipsSit on the inside of one of two benches placed parallel, slightly less than leg’s length away. Place hands on edge of bench. Straighten your arms, slide rear end off of edge of the bench and position heels on adjacent bench with legs straight. Have an assistant place a weight on you lap near the hips. Lower your body by bending you arms until a slight stretch is felt in chest or shoulder, or your rear end touches the floor. Raise the body and repeat. The bench height should allow for full range of motion.

If an assistant is not available, place weight on your lap sitting on the floor or on the edge of a bench.

 

Cable pressdowns:

Cable pressdowns

Stand in front of an upright cable apparatus with a shoulder width stance. Grasp your chosen attachment with a firm grip and your elbows by your side. With your elbows stationary, press the bar or rope down toward your upper thighs and straighten your arms out to fully contract the triceps. Under control, return to the top position (make sure to get a full range of motion), making sure your elbows remain by your side. Keep proper posture during the movement by avoiding hunching over with your back. Maintain a straight and firm posture with the entire body.

 

 

Cable overhead extensions:

Cable overhead extension

Grasp a rope attachment from a low pulley station and perform the movement in a rhythmic pattern making sure you use an appropriate amount of weight to complete the prescribed number of reps in a safe manner. With the weight directly overhead lower the weight behind your head feeling a deep stretch in your triceps and then return to the starting position.

 

 

 

Close-grip bench press:

Close-grip bench pressLie back on a flat bench as if you were about to perform a bench press and grasp the bar with a shoulder-width grip. Unrack the bar and lower the bar with your elbows close to your sides. Either you can touch the bar to your chest or slightly above it then return to the extended position. Flex your triceps hard at the top focusing on their contraction.

Repeat, making sure your elbows are not flaring out to the sides – keep them close to your body.

 

Great workouts for building those triceps:

Strength & Power

  • Flat /Decline close-grip bench press 5 x 4-8
  • Weighted parallel dips 5 x 4-8
  • Bench dips with weight 2 x 5-10

Overall  Mass

  • Two-arm or one-arm dumbbell overhead extension 3 x 10-15
  • Rope cable press down 3 x 10-15
  • Lying French press 3 x 10-15

Cable Only

  • V-bar press down 3 x 10-15
  • Overhead rope extension 3 x 10-15
  • Reverse cable press down 3 x 10-15

Inner (Long Head) Focus

  • Straight bar press downs 3 x 10-15
  • Close-grip bench press 3 x 8-12
  • Lying French press (straight bar) 3 x 10-15
  • Outer (Lateral Head) Focus
  • Rope cable press downs 3 x 10-15
  • Parallel dips 3 x 8-12
  • V-bar press down 3 x 10-15

Multi-Joint Only

  • Decline close-grip bench press 3 x 8-12
  • Parallel dips 3 x 8-12
  • Bench dips 3 x 10-20

Happy lifting!

By Letitia Kleynhans

 

Categories: Uncategorized

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