The triceps brachii is the large muscle group in the back part of the upper arm. The muscle is comprised of a long head, a lateral head and a medial head. All three heads of the triceps function to extend the elbow. You can increase the size of the triceps by performing exercises that involve extension of the elbows using a variety of equipment, such as free weights and cable pulley machines. You should perform three to four exercises per workout. Each exercise should be composed of three sets of 10 repetitions using moderate to heavy weights. Between each set, you should rest for two to three minutes to regain your strength for the next set.
Seated EZ-Bar Overhead Triceps Extension
To perform this exercise, first grasp the EZ-Bar using an overhand grip that is closer than shoulder-width apart. Sit on the bench and put your back up against the upright part of the seat. Position the bar overhead with your arms straight. Bend your elbows to bring the bar behind your head. Extend your elbows to bring the bar up to the beginning position.
Lying EZ-Bar Triceps Extension
To execute this movement, begin by holding the EZ-Bar with your hands in an overhand grip closer than shoulder-width apart. Lie down on the flat bench and position the bar over your chest with your arms straight. Bend your elbows to lower the bar toward your forehead. Extend your elbows to raise the bar up to the start.
Lying Dumbbell Triceps Extension
To perform this exercise, first grasp a dumbbell in each hand using an overhand grip. Lie down on the flat bench and position the dumbbells over your chest with your arms straight. Pronate your forearms so your palms face forward. Bend your elbows to bring the dumbbells down toward your forehead. Extend your elbows to bring the dumbbells up to the beginning position.
Cable Bar Pushdown
To execute this movement, begin by standing in front of the cable pulley machine and hold the cable bar attachment in overhand grip that is closer than shoulder-width apart. Keep your elbows by your sides during the movement. Extend your elbows to lower the bar downward until your arms are fully straight. Bend your elbows to raise the bar upward to the start.
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