Building powerful triceps is the best thing you can do to improve arm size and strength. Stronger triceps will not only improve you strength and size it will also improve the look and feel of your arm.
There are three different muscle areas of the triceps that you will need to develop in order to have strong bulging triceps. It is important that you train all three areas to maximize growth and power.
Long head
The bulky muscle on the back of the arm. Overhead exercises where your arms are at your ears is the best way to target this mass building muscle.
Lateral head
The outside of the upper arm the lateral head is best trained by dips or other exercises where your arms are at your side.
Medial head
This muscle is located between the long head and lateral head and is crucial for getting that chiseled hoarse shoe definition. It is best worked with straight-leg lying triceps extension which will work all three heads of the triceps.
Here are a the most important and most effective exercises for training your triceps that can be done at the gym or on home gym machines. Any time you are training your triceps form is curcial. You need to keep your elbows static and in to focus the tension in the actual triceps.
Tricep Push Up
Position a medicine ball directly under your chest and assume the push up position. Lower yourself in push up position as you would during a normal push up until your chest hits the ball. Push up explosively hard so that you hands land on top of the ball. Straighten your arms and do a push up while balancing on the ball then place your hands on the floor and repeat. Aim for three sets of eight to 12 reps.
Straight Leg Triceps Extension
Grab a straight bar with an underhand grip with the pulley set to the lowest setting and lie with your back on a swiss ball. Your butt and back should be touching the ball at all times also be sure to keep your legs straight. With your arms extended over your ears keep your elbows still and bend your arms toward your shoulders. Do three sets of 12.
Barbell Push Downs
At the end of your bicep training grab a barbell and curl a light weight for 12 reps. Make the focus pulling down the bar with triceps similar to a pushdown. This prepares the triceps for greater growth and stamina.
If you are looking to build a better strong body you can not overlook the triceps. The triceps as you should already know make up the bulk of your arm. Do not think that training your biceps alone will give you the results you need. Incorporate one to two days of training for the triceps and focus each training on a variety of lifts that will develop each unique area of the muscle group. Learn more about killer workouts for a smith machine home gym.
