Arm Exercises

Trick Out Some Killer Triceps

If you really want to fill out your shirtsleeves, you'll need to do more than just barbell curls.

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Trick Out Some Killer Triceps

We can’t stress enough the importance of great triceps in your quest for overall arm development. Making up an enormous percentage of your upper arms, thick triceps separate the men from the boys. More times than not, when we marvel at someone’s arms it’s 75% because of how dedicated he has been to his tri’s. Have you balanced your triceps and biceps training? If not, let’s turn that trend around. Here’s a workout that’s certain to get your triceps truckin’ and up to speed with your bis.

TRICEPS PRESSDOWN

Target: Triceps
(emphasis on lateral head)

An excellent move to begin your triceps workout, the pressdown begins filling your arms with a good pump to warm up the joints and prepare the triceps for battle. Even though this is the first exercise, by your last set, select a weight that allows for failure at the designated rep range. On your last two sets, flip your grip to involve more of the triceps’ medial head. For variety, try different grips or use a rope attachment; don’t get stuck in a rut using the same attachment every time.

Start: Stand in front of a high-pulley cable and grasp a straight bar with an overhand (pronated) grip. With your knees slightly bent, lean forward at the waist and position your elbows close to your sides, holding your forearms parallel to the floor. Look forward, keeping your back flat and your abs tight.

Action: Flex your triceps and press the bar toward the floor until your arms are fully extended. Squeeze your tri’s and hold for a brief count before returning to the start position.

WEIGHTED BENCH DIP

Target: Triceps

This is a great move, but typically you need a partner to place weight across your lap. If you don’t have a partner, sit on one bench and set the weight across your lap, then put your hands in position. Next, place one foot at a time on the opposite bench before you press upward onto your hands and move your glutes off the bench. At the end of the set, sit back up on the bench and remove one foot at a time from the opposite bench.

Start: Position two benches a few feet apart and parallel to each other. Sit on the middle edge of one bench facing the other. Place your hands just outside your hips on the bench, cupping it with your fingers. Place your heels on the opposite bench and press yourself upward so your body forms an “L” in the top position.

Action: After a partner places a weight plate across your lap, slowly lower your glutes toward the floor until your arms form 90-degree angles. Pause, then forcefully press yourself back up to the start position.

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