To develop powerful triceps, stick to free-weight movements. Free-weight exercises force your triceps to support the weight throughout the entire range of motion of the exercise. This places greater stress on the muscle, leading to increased gains in power and strength. Consult your doctor before starting a resistance-training program.
Anatomy
ExRx.net notes that the triceps muscle consists of three separate heads. The long head spans the outside of the triceps, the lateral head runs along the inner part of the triceps and the medial head is a small muscle that connects to the long head. Doing free-weight exercises that recruit each head develops maximal power in the triceps muscle.
Close Grip Bench Presses
The close grip bench press is a mass-building exercise that allows you to use heavy weights, helping you increase explosive power in your triceps. The exercise involves lying on a flat bench and pressing a barbell until your arms are fully extended. Position your hands no wider than eight inches apart to keep the emphasis on your triceps muscles. Train with a spotter to maintain the proper form and reduce the risk of injury. Do three sets of 10 repetitions, adding 10 lbs. after each completed set to increase your triceps power. Rest for two minutes between sets to be fully recharged for following sets.
Weighted Triceps Dips
The weighted dip exercise places a maximum amount of stress on your triceps, helping you gain power in the upper arms. The movement involves pressing down through the arms to elevate your body. Your triceps work to stabilize your body through the full range of motion. Using added weight stimulates greater development in the triceps muscles. Avoid leaning forward during the movement, which removes emphasis from the triceps muscles. Do three sets of 10 repetitions to increase triceps power. Add 10 lbs. of weight after each completed set. Rest for two minutes between sets.
Recommendations
Warm up with five minutes of brisk walking before resistance-training workouts to bring blood into the triceps muscles, optimizing your workouts. Stretch for five minutes before and after your free-weight workouts to increase your flexibility and reduce the risk of injury.
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