Triceps Training

Triceps

Triceps are one of my favourite bodyparts to work.  Well-developed triceps are visible from any angle.  This muscle group is vital for almost all sports and any fitness test that includes push-ups.  Triceps derives its name from the fact that it is a three-headed muscle-group. 

Training Triceps

There are countless excellent exercises to work the triceps and there is never a reason to be bored when it comes to triceps.  Here are a few of my favourites:

Skull-Crusher

Decline Skull-Crusher

Skull-Crusher takes it name from the appearance that you're going to crush your melon with the bar.  Often done on a flat bench, this exercise can also be on a decline bench as pictured above.  You can use a normal barbell, an EZ bar or dumbbells.  To do the Skull-Crusher, lie back on the bench.  Hoist the iron straight up over your face.  Fix your elbows in place.  Slowly lower the bar toward your forehead, just bending the elbows (not shoulders).  Press the bar back up until the elbows are fully extended.  Repeat.

Dumbbell Kickback

Dumbbell Kickback

Dumbbell Kickback is a killer.  This hits the largest head of the triceps full-force.  Grab a lighter dumbbell (or a kettlebell).  Plant a knee and same-side hand on a bench.  Your back should be flat and parallel to the floor.  Lock your active elbow in place.  Let the dumbbell hang straight down.  Extending only your elbow, raise the dumbbell until the elbow is fully extended.  Slowly let the weight return to the starting position.  Repeat.  No swinging.

Close-Grip Bench Press


Close-Grip Bench Press

Close-Grip Bench Press is an advanced exercise that is great for building mass.  Load up a barbell on the rack.  You won't need much weight (try 50lbs for starters).  Lie down on the bench.  Grasp the bar with an overhand grip, thumbs about 6'' to 8'' apart.  Keep thumbs wrapped around the bar for safety.  Press the bar straight up until elbows are extended.  Lower to chest.  Repeat.

Program

Try this routine to jump-start your tricep development:

3 sets of ten repetitions - Close-Grip Bench Press;
3 sets of ten repetitions - Skull-Crusher;
3 sets of twelve repetitions - Dumbbell Kickback

Tom

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