While the biceps are typically flexed to display your muscularity, it is the tricep muscle that provides most of the mass in your upper arm. This muscle is essential in exhibiting and assessing strength through push ups and bench press exercises. Strong triceps enhance athletic performance requiring skills such as pushing and throwing. Training is based on the overload principle, stating that in order for gains to occur, your muscles must exert force beyond a normal workload. Tricep workouts should be planned based on specific goals including increased mass and strength, shape and definition, sport specific training or general fitness goals.
Function
Your triceps, located in the back of your arm between your shoulder and elbow, consist of three points of origin and one point of insertion, giving the muscle the appearance of three muscles. The muscle functions to bring your elbow from a bent to a straight position. The triceps assist your chest and shoulders in movements that push resistance down or away from your body.
Strength and Mass Workouts
Tricep workouts for increased strength and mass should include compound movements, using two muscle groups for movement in two joints. Barbell and dumbbell presses target your chest and triceps, enabling you to use higher amounts of weight for increased strength gains. Using a wider grip, your exercise focuses on your chest while closer grips work your triceps. Training suggestions for strength include three to four sets of six to ten repetitions for each exercise. Complete all sets until muscle failure is reached, resting at least 60 seconds between sets for increased strength.
Endurance and Shape Workouts
Workouts for stamina and shape should include isolation exercises targeting just your triceps by moving only your elbow joint. Exercises include overhead tricep presses and kickbacks using dumbbells, and tricep pushdowns using cable pulleys. Three to four sets of 12 to 15 repetitions are suggested for improved muscular endurance and muscle shape or definition. Work each set until muscle failure is reached, resting between 30 and 45 seconds for each set.
Sport Specific Training
Sports such as baseball, tennis, golf and track and field utilize throwing or swinging movements that are enhanced with stronger triceps. Sport-specific workouts include medicine ball throws from an overhead and chest press position. Power pushups, using enough force to propel your upper and lower body to an airborne position, are also recommended. Complete three sets of three to six repetitions for each exercise. These exercises are challenging and should not be added until a strength base is acquired through weight training.
References
- Iron Man Magazine: New Motion Machines: Training Triceps
- Triceps Exercises: Guide to Using Tricep Exercises
- Bodybuilding: Three Day Workout Program For Quick Mass
- ACE Get Fit: Shoulders and Arms Workout
- CCSE International Education Studies: Methods of Upper Body Training to Increase Overhand Throwing Power
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