Triceps Brachii
is a muscle located in the back of the arm and makes up about two thirds of
an arm's volume. Many people who want big arms make a mistake of working
their triceps exclusively. The triceps are made up of three heads; long,
medial, and lateral. You should always include an overhead
triceps movement in your training program to target the long head, its the
only way to work that head. In doing triceps exercises one must always
remember not to let any part of the arm above the elbow move. Shoulder
joint remains stationary at all times.
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Here are some good exercises:
Dips |
Skull Crushers |
Triceps Pushdown |
Overhead Cable Extensions |
One-Arm Cable
Extensions |
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Overhead Dumbbell
extensions |
Pullover |
Close Grip Bench
Press |
Kickbacks |
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Dips
can be done weighted or regular. To hit your
triceps and not your chest with this exercise, elbow position is crucial.
Elbows should not be close to your body but instead pointing outwardly. You
should go as low as possible and the slower you go the more effective it
becomes.
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Skull Crushers
(French Press) are a good exercise for triceps. Lying supine on a flat
bench, take a cambered bar with your hands about 10 inches apart (overhand
of course). Lower the bar all the way down until the back of your hand
touches your forehead and push it back up. This is a very difficult
exercise and your triceps can easily give out so you should try to do this
with a spotter.
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Triceps Pushdown
(sometimes called “press down”) is my favorite exercise for the triceps.
Use as close a grip as you want. Never stand more than two feet away from
the weight stack when you do it. Leverage is important in this exercise, so
you should take a shoulder-width stance and bend your knees. You can lean
forward a little bit. This is a 90-degree range of motion exercise. Your
forearms should be parallel to the ground at the top of the movement, don't
let the weight pull you higher. At the bottom, your arms should be
perpendicular to the floor. Its ok to lock out. You can do this with legs
parallel to each other or have one leg in front for more leverage (that's
the way I do it).
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Overhead Cable Extensions
I am not a big fan of this exercise for one simple reason - it can be
done with free weights (Overhead Dumbbell Extension). And a
free weight exercise is always superior to an equivalent machine exercise.
You can use a rope or a bar. A rope can be too uncomfortable and you waste
more energy trying to stay balanced than you do performing the exercise.
You should keep one leg back for stability. Push the weight with only your
triceps, don't let shoulders or lats do it. Go as far back as you can
without moving your arm at the shoulder. Your elbows are the only joints
involved in this exercise. Push forward to lockout.
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Pullover
should be done the same way it is done for
chest. It works both, chest and triceps at the same time. To
put more emphasis on the triceps, point your elbows slightly more outward.
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One-Arm Cable Extensions
This exercise tones your muscle more than grows it. Unused hand on the hip,
feet in a shoulder-width stance, knees bent for stability. Try to keep your
trunk stationary, as with all cable movements. Keep your upper arm locked
against your side. Use full range of motion. Once again your forearm
should not go higher than parallel to the ground. Lockout at the bottom.
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Overhead Dumbbell Extensions
Finally a heavy triceps exercise with free weights. You can also do this
with a cambered bar, but you might find a dumbbell more comfortable. From
the position of having your arms extended over your head, slowly bring the
weight down, all the way behind your head, remembering not to move your
upper arm at the shoulder. Your upper arm stays vertical at all times,
while the rest of your arm is moving.
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Close Grip Bench Press Once again, do this exactly the same way as it is described to be done for
chest, with one difference; bring the bar to your upper
pectorals not to your lower chest/ upper abs area.
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Kickbacks
Now, you don't see many people do this for one simple reason; you can't use
heavy weights. And you know how guys' egos are: ”if its not heavy, I will
not be seen lifting it.” However, if you choose to swallow your pride, here
is how to do this great exercise. Standing in the same position as if you
were doing bent over dumbbell rows, bring the arm holding the dumbbell back
so that its parallel to the ground and just a smidgen higher than your
back. Bending the arm at the elbow, lower the weight so that your arm makes
a right angle. Then “kick” the arm back to its original position.
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