Thicker Triceps Come In 3s
posted on 13/10/2015 4:59:00 AM
FITNESS MODEL Jordan Anderson | IMAGES Dallas Olsen | EQUIPMENT Cyberfit
If you want bigger arms and to show off your peaks with pride, it’s time to start training those upper-arm muscles with zeal. How to train your triceps to reach that maximum size can be frustrating and one-dimensional. However, with subtle changes to your position, intensity and reps, your arms will go from zero to hero with increased mass and detail. And no, you won’t need the weight of the world to do so; all you’ll need is a heavy dumbbell.
It all comes down to anatomy. Triceps are comprised of three heads, which can all be emphasised by a simple change to your arm placement. The two-arm overhead dumbbell extension and other movements, in which your arms are extended over your head, target the long head found inside your upper arm. Bringing your arms perpendicular to your torso, in a narrow-hand position push-up, emphasises the key player, the outside (lateral) head of your triceps. Lastly, movements where your arms are at your sides or behind your back (bench dip), work all three heads, however have greatest impact on the medial head. So you should be happy to hear that this workout comprises all three moves and is designed to get you the thicker triceps you’ve been chasing.
|Two-arm overhead dumbbell extension
||4 - 5
||8 - 10
|Narrow-hand position push-up
||4 - 5
||4 - 5
Two-arm Overhead Dumbbell Extension
SET-UP: Sit on a bench, feet flat on the floor. Grasp the inner plate of a dumbbell as you hold it overhead, your thumbs wrapped around the handle, in full extension. Eyes remain forward and lower back tight.
ACTION: Keeping elbows in place alongside your ears, lower the weight behind your head until your arms form a 90-degree angle. Hold for a short count, press back up into a full-arm extension and squeeze your triceps hard at the top.
TIP: If you get more than 10 reps, introduce a heavier dumbbell
Narrow-hand Position Push-up
SET-UP: Lie face-down on the floor in a push-up position, placing your hands a few inches (5-8cm) apart. Raise your body by extending your arms and coming up on your toes.
ACTION: With your eyes to the floor and abs pulled in, lower your body by bending your elbows. Keep elbows in tight as you descend. Stop motion when chest taps the floor and then restart.
TIP: Sets done until failure can increase the growth hormone, creating bigger muscles.
SET-UP: Sit on the middle edge of a bench with your feet on the floor. Place your hands just outside your hips on the bench, cup the bench with your fingers and extend your legs out, lifting your glutes from the bench, so that only your heels are in contact with the floor. This is your starting position.
ACTION: Slowly lower your glutes towards the floor until your arms form a 90-degree angle. Keep your elbows tight and pointed backward throughout the movement. Pause at the bottom and forcefully press yourself back up to the start position.
TIP: After this exercise rest for 2-3 minutes then repeat from the start.
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