|
Why work the triceps?
The Triceps muscle is the 3-part muscle on the back of the upper arm. This is the muscle responsible for most of the pushing movements your arms do. The Triceps is also the larger and stronger of the two upper arm muscles. Growing, shaping and strengthening the Triceps is important for many reasons. Many men and women grow and shape the triceps for the sport of bodybuilding. Others strengthen the muscle for use in power-lifting, weightlifting or other sports and competitions such as arm wrestling or tennis. We may also want to train them for personal fitness or health benefits or for use in our play or work activities. In any case, here are some of the more commonly recommended training methods you can use, first with then without weightlifting apparatus. [Before beginning a lifestyle of exercise, you may want to consult your physician during a regular checkup.]
Working the triceps with weights
Keep plenty of fresh, clean drinking water handy during any routine. Wear loose, comfortable clothing appropriate for the following movements. A general warm-up for exercise should include 5 minutes on the exercise bike, treadmill or in varied aerobic exercises. Following this we can begin a triceps routine with weights laid out something like this.
1. Triceps Dumbbell Press Behind Neck = 3 Sets x 10, 6 & 20 Repetitions.
2. Triceps Pushdowns = 3 Sets x 10, 6 & 20 Repetitions.
The Triceps Dumbbell Press Behind Neck is performed holding one dumbbell at one of the bell like ends with both hands gripping the narrower part. Then, with the careful help of a trainer, spotter or other aid, hold the dumbbell hanging behind your neck. Pressing with both hands, extend the dumbbell up over your head from behind til your arms nearly lock at the elbows. Breathe out during this movement. Lower the dumbbell again, breathing in. You will soon notice the triceps muscle is performing the work here as it pushes the weight up and carefully lowers it back down. Perform this exercise with elbows as close together as possible. Perform all movements slowly, in good form as described and with good breathing. Count backward from 4 to 1 during the second movement to insure you do it slowly.
The first set before a momentary break for water should be 10 repetitions, or “reps”. This is a warm-up set specific to the triceps muscle. It should be done with about half the weight we will use for the next set. Now, choosing a dumbbell that you think you will just be able to complete 5 or 6 reps with, perform the exercise again, being sure to use a spotter or workout partner for safety. Rest and take a little water again.
On the final set drop back down to the previous weight or a little less now that you may have begun to exhaust the muscle. Pump out as many reps as you can, using a weight with which you can do at least 20. You’ll be better able to judge the weight you need over time.
This approach has allowed us to accomplish three things. We have adequately prepared the muscle to be worked with a light set of 10. Next, we used a heavy weight with fewer reps knowing this is the way to train for strength. Lastly, we have filled the muscle with blood rich in nutrients and thoroughly exhausted it with more reps and lighter weight for growth in size. We will take the same approach with the next exercise while hitting the triceps muscle from a new angle.
The Triceps Pushdown is performed with an apparatus called a lat machine. A bar hangs from a cable for pulling or in this case pushing downward. For the Triceps Pushdown grasp the bar evenly close to the cable on either side with both hands. Stand in close. Keep your upper arms in close to your side. Push down bending at the elbows. Once your arms are almost fully straight, slowly allow the bar to come back up again. The proper weight is chosen with a metal pin in the stack of plates in front of you. You’ll catch on by watching others or have that workout partner lend a hand.
You’ll want to follow the same pattern as with the previous exercise. Begin with a set of 10 repetitions with less weight to “warm up to” this movement. Then increase the weight for 6 reps and decrease it for 20. Be sure and take a moment's rest between sets and a little water too.
Training the Triceps without weights
The Triceps can be trained almost anywhere a floor or furniture are handy. Think pushing exercises that utilize the arms and jot down these examples as we begin. Here is a sample routine.
1. Pushups = a set of 10 repetitions.
2. Triceps Pushups = One set to exhaustion.
3. Pushups with 3 chairs = to exhaustion.
4. Pushups feet elevated = to exhaustion.
You’ll notice quickly that all but one of these movements also works the chest. This relationship occurs often between triceps and chest exercises. Begin with a set of regular pushups. Breathe out on the first movement, in on the second. The triceps pushup is performed with a chair. Extend your feet out in front of you as you hold yourself up on the front edge of the chair behind you. You begin the first movement by lowering yourself to the floor as far as you can go, elbows close together. Push yourself back up. You will want to do this to exhaustion unless you plan to increase or decrease the “weight” you use by having someone sit on your legs or pile books on them. A single set to exhaustion should work nicely. Next, perform the pushups with 3 chairs by elevating feet and both hands with three chairs and lowering yourself between the chairs and back up for a fuller range of movement. Do this to exhaustion also. Next, try elevating the feet only and lowering your chest to the floor at an angle to your raised feet and then back up level with the chair. Perform these pushups to exhaustion as the others. Take water and rest between.
| 
