Monday, December 12, 2011
Taking it to the Triceps
1) DIPS-Other than the close grip press, dips are the most effective triceps exercise for building muscle. Unlike some triceps exercises dips hit every head of muscle. Dips are also great because you can use a heavy load. Most lifter make dips too much of a chest exercise and therefore don't get the full benefit for their triceps. Focus on these pointers-
*Keep the body as upright ( vertical ) as you can. The more you lean the more chest comes into play
*Use a narrow set of bars to target the triceps more
*Lower your body until your biceps touch your forearms. Full range of motion equals full development
* Once bodyweight is easy then add a dumbbell between your leg or use a weight belt and a plate
Try this when doing dips for a shock!
Lower yourself for a 8 second count until your biceps touch your forearms. Press yourself back up using your arms and legs, the focus here being only the negative part of the movement. Do 2 more reps like this and that is one set. Rest 90sec to 2 min and do 8 total sets!
2) SEATED HALF PRESS IN POWER RACK-Great exercise to pack on muscle especially on the lateral head of the triceps ( outside ) which is generally underdeveloped on most. You will give the back of your arms more of an X look once you build the lateral head.
Set up- Place an incline bench inside a power rack with the incline at 80-90 degrees from the ground. Place the pins in the rack so the bar is resting at hairline. Grip should be shoulder width and elbows wide. Just press the bar up like a normal press. The difference is that you want to make sure you come to a dead stop at the bottom. Once the bar hits the pins let it sit for a second then explode back up to avoid bouncing.
SOME EXTRA TRICEPS FUN WITH THE OMNI-REP METHOD
Try this sequence termed Omni-rep method by the great Charles Poliquin. Basically it is a extended series of three exercises for one muscle group. You do each exercise right after one another without rest. At the end of all three exercises rest for 2min and repeat for 3-4 total sets.
A1) Standing tricep pushdowns with palms up grip- 8-12 reps
A2) Standing tricep pushdowns with palms up grip- 8-12 reps
A3) Overhead rope extensions standing -8-12 reps