Triceps a key to building arms of death

Add this share

imageWhen it comes to come-hither arms, don’t overlook your triceps. With a few simple principles and tips, you’ll be proudly crossing your arms in that tight T-shirt in no time.

Optimal Training Principles
With little or no resistance, the medial head of the tricep is the Work Horse in doing extensions because it’s always active. The lateral head contracts minimally. The long head is virtually inactive.

In extensions with resistance, the medial is involved even more. The lateral and long heads are recruited to help; they’re reserved for heavily resisted elbow extensions.

imageIn short, train all three. Mix it up with exercises that use different planes and range of motion.

Long Head (aka the “Lazy Head”) Exercises
These require a lot of weight and range of motion. Maximize it with:
Close-grip bench press
Lying E-Z curl triceps extension
Power lifter tricep push-downs (by internally rotating the hands and allowing elbows to swing out)

Lateral Head Exercises
Narrow grip triceps push-down
Dumbbell kickbacks

Medial Head Exercises
Dumbbell kickbacks
Heavy overhead presses

Triceps contract most at 90 degrees, so work in close-grip bench presses, dips and triceps push-downs.

imageThe triceps extensor or stabilization response: Pressure on the ulnar surface of the palm (little finger-side) causes a neuromuscular reflex that allows greater contraction of the triceps. The triceps reflex extensor maneuver (TREM technique) can be used in the bench press and triceps push-down.

TREM technique for bench press
The hands are positioned by internally rotating the arm five degrees when the person is under the bar, and the bar sits across the palm.

TREM technique for triceps push down
The hands internally rotate on the bar and allow the elbows to swing out. This is the “power lifter” version and allows for more contraction and strength development, especially in the long head.

Obviously, dips are one of the better triceps exercises, provided the person is strong enough, or their shoulders are healthy enough, to perform them with good form.

image Contributing blogger Troy Meyers is a certified personal trainer and sports conditioner with more than 10 years of experience. He owns Atlanta-based JockBoyLocker.com and contributes to the site’s Lockerroom Blog.

THE LATEST

Project Q Atlanta goes on hiatus after 14 years

On Sept. 1, 2008, Project Q Atlanta promised a hyper-local “queer media diet” for Atlanta. The site set out to bring LGBTQ news, in-depth...

Photos catch Purple Dress Run invading Midtown

After three years of pandemic-inflicted limitations, Atlanta’s gay rugby squad let loose on one of its most popular events. The Atlanta Bucks Purple Dress...

Ooo Bearracuda: Photos from Bear Pride’s Main Event

The seventh annual Atlanta Bear Pride hit the ground running on Friday with packed houses at Woofs, Heretic and Future. Turned out, they hadn’t...

Atlanta Bear Pride set to go hard and long all weekend

That low, growing growl you hear is a nation of gay bears headed for Atlanta Bear Pride this weekend. By the time they arrive,...

PHOTOS: Armorettes bring back Easter Drag Race magic

Gay Atlanta’s queens of do-good drag brought the sunshine to a cloudy afternoon on Saturday when Heretic hosted the triumphant return of Armorettes Easter...
17,446FansLike
7,001FollowersFollow
7,682FollowersFollow

PHOTO GALLERIES