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Become Tri-umphant In Your Quest to be the
Best.
We’re talking three
times the fun here.
People who don’t know any better simply call it “that
cool muscle on the back of your arm.” But you know exactly
what they’re talking about. They’re talking about the
trifecta of muscles that makes up your triceps – the lateral
head, the long head, and the medial head – which runs down
the length of your upper arm.
If you’re not making any head-way in some of your other
upper-body muscle groups, perhaps you need to strengthen the
triceps, the muscle group that assists in both shoulder and chest
workouts. In any exercise in which the range of motion consists of
a pushing movement - bench presses, shoulder presses, or simple
push-ups - you’re triceps are playing an integral role.
So to be tri-umphant in your fitness endeavors, here’s a
triad of exercises to help you carve those three stingy
muscles.
DIPS: Step up to the dip bar. Maintaining a comfortable grip on the
handles, begin the motion with your chest pressed forward slightly
and your eyes focused straight ahead of you. Your arms should be
locked in 90-degree angles and your upper arms are parallel to the
floor. Lift your torso upwards, straightening out your arms so that
your elbows are nearly locked. Allow yourself to drop back down to
the starting position and repeat the process. Try doing 20
repetitions of your own weight for 3 sets. If this is not difficult
enough, you can always hook weights around your waist with a
belt.
DUMBBELL KICKBACKS: Find a flat bench and a dumbbell of tolerable
weight. Placing one knee on the bench for balance, along with its
corresponding hand further up on the bench. Take the dumbbell into
the opposite hand. You should be bent at the waist so that your
torso is parallel with the floor. Without moving your upper arm,
kick your lower arm straight back, extending it until it’s
parallel with the floor. Squeeze the triceps out and then return to
the starting position. Repeat this motion for 10-12 repetitions on
each arm. Do 3 sets on each side.
PRESSDOWNS: Attach a handle to the top cable. Take a grip on the
handle so that your thumbs are about four inches apart from each
other. Lock your arms into your sides and bend your elbows at a
90-degree angle so that your lower arms are parallel with the
floor. Slowly push the handle down toward your upper-legs,
squeezing your triceps as your arms straighten out. Slowly let the
weight pull your forearms back up to the starting position and
repeat the movement. Try 12 reps over 3 sets.
A wise way to work triceps into your workout regimen is to couple
them with either chest or shoulder workouts, considering you work
tris in a number of these exercises. You do not want to subject
your triceps to over-training.
Go to: Triceps Training Database
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