Any pressures done for your upper body (bench press, shoulder press, etc.) will work your triceps in addition to your chest and shoulders. This is a good reason to take care of your triceps and watch their development closely.
I’ve heard all kinds of names given to the impressively great poor, from “guns” to “cannons” to “pythons” for some reason. This just goes to show how much attention bodybuilders and fitness enthusiasts pay to the poor, but many people seem to neglect the importance of the triceps in this equation.
The biceps are important, but so are the triceps, even more so if you think about it. The upper arm is made up of two muscles (biceps and triceps), and the three heads of the triceps make up about two-thirds of the upper arm, which means that without a large and well-developed triceps, there cannot be large arms.
The triceps are used for pushing and are the main pushing force behind the upper part of the arm. It helps your chest press, including, but not limited to, the barbell bench press (both sloping and sloping and flat), dumbbell bench press, and shoulder press. All of these exercises are impossible to perfect without a strong and well-developed triceps.
I would suggest that you don’t take long, unproductive breaks during your workout with this routine. Hit the gym, warm up on an elliptical trainer or treadmill, relax for a minute, and then start the workout shown below.
It shouldn’t be a waste of time – work as efficiently as possible for the best results. Also, make sure you are always lifting your optimal weight and failing your muscles on your last set.
You want to eat something before exercising. A small meal of around 20 to 30 grams of protein and 50 to 60 grams of carbohydrates about 2 hours before your workout is fine. You can use steak, chicken, egg whites, or even whey for the protein portion, and you can use oats, whole grain bread, or a small piece of fruit for your carbs.
Have a glass of water and you are good to go. If you can, have a nitric oxide drink before you workout – it should be about half an hour before you hit the gym. When you get there, do your warm-up exercises and do the following exercises for a high quality triceps routine.
1. Close-grip bench press
Start this exercise like a flat barbell bench press, but with a tighter grip. Your hands should be at least six inches apart and no more than the width of your shoulders. Placing them closer together will strain your wrists and elbows unnecessarily. However, if they are wider than your shoulders, your chest will tighten.
Take the bar and lower it as you count back from three until it touches your chest. Then lift it back to the starting position in one quick motion. Congratulations, you only did one iteration.
You have to do it four sets of 10 to 15 repetitions with about a minute off between them, but make sure you do two easy warm-up sets before starting the heavy stuff.
2. Lying triceps extensions with EZ Curl Bar
Lie on a flat bench with an EZ curling iron at arm’s length. Your hands need to be about six inches apart for the best effect on your triceps. Bend your arms at the elbows while holding everything else tight and static, including your upper arms.
Lower the EZ curling iron until it almost touches your forehead – it needs to be about an inch away. Remember to lower it slowly. So count back from three to get it right. Then, as in the previous exercise, lift it back to its starting position in one quick motion.
Three sets of 10 to 15 repetitions with about a minute’s break in between should be enough. People with bad elbows sometimes can’t do this exercise properly, but they can always try dumbbells. If you’re one of these people, hold your dumbbells with your palms facing in, then do the same movement as you would with an EZ curling iron.
3. Parallel bar dips
Put your hands on the parallel bars and push yourself up until your arms are straight. Bend your elbows and slowly go down. It should take about three seconds to get to the point where your upper arms are completely horizontal. In this case, you need to push yourself up with an explosive movement.
When you get back up, contract all activated muscles. If you are feeling too light, put on some weight in a vest shape or dangle weights from your belt.
Three sets of this exercise will do the job with 10 to 12 repetitions per set and a minute’s break in between.
You can also do a few bench dips by simply placing two flat benches next to each other. Put your feet on one of the benches and your hands on the other and look at the ceiling. If you count backwards from three, lower yourself to the floor until your upper arms are completely horizontal, then explode with one quick upward motion. You can also add weight if you feel too light – just put it in your lap.
4. Push down the triceps rope
Find an available cable station with a rope on a high pulley. Take the rope, making sure that your hands are pointing inward (toward each other). Your upper arms should be static on your sides so only work on those on your elbows.
Bend your elbows, lower the rope, and raise the weight until your arms are completely straight. Tense all activated muscles for a second and then relax and allow the rope to return to its original position as you count down from three.
Do two moderate sets of 20 reps with a minute break between sets.
During all of the exercises, be sure to slightly stretch and flex your triceps between sets. This keeps the trained muscles warm, supports the recovery process and reduces the risk of injury.
After you’ve finished your workout, stretch again and be sure to eat some carbohydrates and protein. Your muscles, including your triceps, need the right nutrients to stay healthy and develop properly. This means you should be eating something with around 30 to 40 grams of protein, 60 to 80 grams of carbohydrates, and at least 12-16 ounces of water. Here’s what to eat before and after your workout.
To aid your recovery and further increase your profits, I would recommend that you use some nutritional supplements as well. Dietary supplements like creatine, vitamin C, and branched chain amino acids. With all of this information, you should be well on your way to creating an impressive upper arm and an even more impressive triceps. Remember, the three heads of the triceps make up more than two-thirds of the upper arm!