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"TRAINING TRICEPS"

This article is about the muscles that make up the triceps (the back of the upper arm). The triceps are made up of three distinct muscles known as the "triceps brachia". It is main extensor of the arm and is made up of three teardrop shaped heads: the "long head", the "lateral head", and the "medial head".

When working with other near by muscles it moves the shoulder, since its upper ends are attached to the scapula (shoulder blade), just below the rounded socket of the shoulder joint, and then extends almost three-fourths of the way toward the front of the arm.

The "lateral head" lies on the back and side of the upper arm. The "medial head" curves around the back of the humerus (upper arm bone) and is mostly covered by the "long head". The lower end is attached to the flattened end of the ulna (another bone in the arm). The triceps brachia extends the forearm at the elbow joint. It works with the biceps brachia to control the up and down movement of the forearm.


LYING TRICEP EXTENSIONS

  • lay down on a flat bench and take an e-z curl bar with 8-10" grip on the inside of the first set of bends in the bar
  • position the bar so you have both arms extended perpendicular to the floor at eye level
  • slowly bend your arms at the elbows and lower the bar down just behind the level of your head
  • exhale and extend the arms back to the original starting position
  • this exercise is also called "skull-crushers" and if performed incorrectly, you will very quickly see why so

TRICEP PUSH DOWNS

  • you will need an overhead pulley system, bar and cable
  • place hands, palms down, about 8-10" apart, with your thumbs over the top of the bar
  • keep your upper arms and in tight to your sides and perpendicular to the floor
  • exhale and push the weight down to a locked out position in front of the body
  • slowly return the bar to chest height, inhale and then repeat

CLOSE GRIP BENCH PRESS

  • lay on a flat bench with a barbell and grip the bar with an 8-10" grip (similar to a bench press positioning
  • inhale and slowly lower the bar down to the middle of the chest with your elbows down at your sides, unlike the bench press where you keep your arms out to your sides
  • exhale as you press to a locked out position and repeat

DB FRENCH PRESS

  • take a dumbbell with your hands flattened out against the inner side of the weight
  • extend overhead with your palms facing up and lock out your elbows
  • turn your elbows inward and toward each other
  • inhale and slowly lower the weight behind your head until your elbows are at a 90° angle
  • exhale and press the weight back to the original starting position and repeat
  • CAUTION: ALWAYS use a spotter, if exercise is done incorrectly, there may be a chance of the dumbbell hitting you in the back of your head

 

BEGINNER (3-days/week program)

  • DB FRENCH PRESS
3 sets of 12 reps
  • TRICEP PUSH DOWNS
3 sets of 12 reps

ADVANCED (2 sessions of a 4-day/wk program)

  • CLOSE GRIP BENCH PRESS
4-6 sets of 8-10 reps
  • LYING TRICEP EXTENSIONS
3 sets of 10-12 reps

 

NOTE:  This site and the information provided herein is for informational purposes only. Neither it nor the content are designed to diagnose, treat, or cure any problem. You should contact your physician for further information, diagnosis, testing, or advice on how to use the information listed in this site. Before beginning any exercise program or eating modifications, always consult your physician first.

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