1. The Three Muscle Heads of the Triceps
Each tricep has three heads, and it's important to know where they are so you can get the most out of your triceps workout. They're called the long, lateral and medial heads. The long head is the biggest triceps muscle and runs down the inside of your arm beginning around your armpit and ending just above your elbow. The medial head is located at the center of the tricep muscle, and the lateral head faces outwards. It takes on a horseshoe shape when well developed.
2. Triceps Gym Workout Routine
The types of gym workout routine you choose to do will depend on your goals. Bulking up requires weight-bearing exercises like the skullcrusher, otherwise known as the lying triceps extension, and the close grip bench press. Muscle mass-building gym workouts should be done two times a week with 48 hours between workouts. Do 3 sets of 8 to 12 reps. For muscle tone and strength, you only need to do a gym workout once a week with moderate weights. Triceps extensions with a rope and weighted dips are good options. Do these in 3 sets of 10 repetitions.
3. At-Home Triceps Toning
Gym equipment and weights are necessary if you're looking to bulk up your triceps muscles, but you can do toning and strength training without gym equipment. All you need is a sturdy chair, a small cantaloupe and your own muscle resistance. Sit on the chair with your hands beside you and fingers pointing forward. Stretch both legs out in front of you until your butt is no longer on the seat. Raise and lower your body using your arms. Next, grab that cantaloupe, lie on the ground with your knees bent hip width apart and feet flat. Hold the fruit in your hands slightly above your chest with your elbows close to your sides and fingers pointing towards your head. Toss the cantaloupe in the air as you straighten your arms and repeat. Complete 3 sets of 10 reps for each exercise.
4. Prevent Triceps Muscle Tears
Warming up your muscles before completing any type of triceps toning exercise is crucial if you want to prevent a painful triceps tear, also called triceps tendonitis. Do about 5 to 10 minutes of light exercises like push-ups against the wall and triceps extensions with no weights. Minor tears can be treated with ice packs and anti-inflammatory medication. But severe tears may require surgery. In the worst cases, the tear can't be fixed.
5. Stretching Is Important for Toning Too
Stretching before your workout can help prevent triceps injuries. Stretching after your triceps toning session promotes a better range of motion in your joints and helps you more effectively work those muscles in the next routine. Be gentle with your stretches and hold them for at least 20 to 30 seconds.
Member Comments