Arm muscles are, for many, the favorite body part to train due to the visually-appealing definition you can gain. Well-sculpted triceps add dynamic and size to your arms and also play an important role in developing other muscle groups. Stronger triceps enable you to lift more weight for chest and shoulder exercises. The key to getting bigger triceps is to perform exercises that isolate the triceps' long, lateral and medial heads.
Triceps Pushdown
Stand with feet shoulder-width apart at a pulley machine station. Triceps pushdowns can be executed using various grip attachments, such as a rope and bar, as well as different hand gripping techniques, such as underhand or overhand if using a bar. Clip the attachment to the pulley system, which must be set to the top position. Keep your elbows tucked in against your body throughout the exercise. Exhale at the top of the movement, hold for one count and contract your triceps as much as possible. Concentrate on squeezing your triceps long head -- the triceps muscle at the back of the arms. Slowly return to the starting position, keeping constant tension in the cable -- that is, don't allow the weight to rest in its stack. Do three to four sets of 10 to 12 repetitions.
Close-Grip Barbell Bench Press
Lie flat on a bench that has a barbell wrack. Grip the barbell at approximately the width of your chest. Use less weight than you would for normal bench presses. The close grip places the emphasis of the motion on the triceps, which can't support as much weight as your chest muscles. Slowly lower the barbell to your chest as you inhale, then power up and exhale. Lock your arms at the top of the movement and squeeze your triceps, focusing on engaging your lateral triceps head -- the triceps muscle nearest your biceps on the side of the arms. Do three to four sets of eight to 10 repetitions.
Bench Dips
Sit perpendicular on an exercise bench and firmly grip the bench's edge, keeping your arms straight against your sides. Extend your legs in front of you and elevate them by placing them on another bench or chair. Bring your upper body slightly forward so that it clears the bench. Inhale and slowly lower yourself until your arms form a 90-degree angle. Power back up and lock your arms as you exhale. Squeeze your triceps and hold for one count. Perform three sets of 10 to 12 repetitions.
Lying Triceps Extensions
Sit on an exercise bench with a loaded barbell or curl bar resting on your thighs. Grasp the bar with an overhand close-grip and lay down flat. Extend your arms straight up over your chest. Bend at your elbows and slowly lower the bar toward your head as you inhale. Use a spotter to ensure safety. Your forearms should move slightly past 90 degrees before you begin to exhale and power up to return to the starting position. Lock your arms at the top of the movement and squeeze your triceps. Hold for one count, then lower again. Do three sets of eight to 10 repetitions.
Member Comments