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As any intermediate bodybuilder knows triceps are pretty easy
to grow. The three heads of the triceps make up two-thirds
of upper-arm mass and are affected by virtually all-pressing
movements, from bench presses to overhead dumbbell work. If
you spend time concentrating both physically and mentally
on your triceps, the results can be dramatic. Do these exercises
strictly and you’ll begin to see separation and size
where before you saw one solid mass.
Overhead Rope Extensions
This is a nice variation that isn’t seen a
lot any more, which is a shame—although some machines
replicate the overhead extension movement, the end flare-out
needs a rope. It’s great for producing an overall fullness
and length to the triceps. Start with the rope behind your
head, hands just above ear level. Stick with your elbows close
in to your head throughout the extension to concentrate workload
on the triceps. As you push your hands over your head, flare
out your hands at the end to really pump the outer triceps
head.
One-Arm Triceps Extensions
This exercise works all three triceps heads well,
but because you’re working with a free-weight dumbbell,
it demands careful control, balance, and attention to detail
to maximize its potential.
| Sit on a bench during this exercise. This
helps isolate the triceps by eliminating lower-body sway
and minimizing torso twist. Because the triceps are not
a large muscle group, using a challenging weight also
presents the temptation to bring larger adjacent muscles
groups into play. The starting position is with the dumbbell
behind your head—not your shoulder—with the
plates oriented approximately level to the ground. The
upper and lower arm form an angle of about 90 degrees.
Keeping your elbow close to your head, push the weight
overhead until your arm is almost fully extended (don’t
completely lock out your elbow in any of the triceps exercises
unless you’re taking a brief break before a last
forced rep—lockups take the work off the triceps
and rest the muscle—but do make sure you’ve
extended just short of a lockout). Note that the plate
position when the exercise is completed is about 80 degrees
different from when you began. |
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Training Tip: Always use a mirror with this exercise. If
your elbow starts to sway out, chances are you’re using
too much weight and bringing the deltoids into play.
Dubbell Kickbacks
This also works the entire triceps, with emphasis
on the upper area. To begin, take a dumbbell and lean over
a supporting bench so that your upper body and upper legs
form a nearly 90-degree angle. Your forearm with the dumbbell
is perpendicular to the ground to begin with. Keeping the
elbow close to your side, push the weight back, hold it for
a second, and return the weight.
Training tip: Your upper arm should remain virtually stationary
throughout this movement. Let the triceps do the work by bending
at the elbow, not the shoulder joint.
Rope Pressdowns
Rope pressdowns are the full-range variation
of the bar pressdowns, but as your hands pass lower than
your waist, begin to flare the ropes out, hold the position
for a second, and slowly return. Take care not to let
the weights rest on the stack during the exercise. This
is a great finishing exercise because you use a lower
weight than in usual pressdowns and you use muscle fibers
during the flare-out phase that are difficult to fully
recruit otherwise.
Although the exercise is virtually self-explanatory, one
aspect remains open to continuing debate—just how
far up do you let your hands rise to begin the movement?
Most people opt for a position that begins with the forearms
6-12 inches above parallel to the ground. That allows
you to keep a relatively heavy working weight throughout
the motion. But if you choose to start a |
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| little higher, okay— as long as the
weight can be used properly throughout the pressdown.
That means keeping your elbows in to your sides and being
able to flare out the ropes at the end of the movement. |
Training tip: Hold the flare-out for a second before starting
the return.
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