Triceps exercises

“Strong arms” – sounds the well known phrase. In reality, you barely use your arm muscles, aka biceps and triceps to lift anything heavy. Moreover, if your body is underdeveloped, while your arms are overdeveloped, it’ll be clear for anyone that is not a layman that your workout routine sucks and that you have no sense of proportion. Your body is your status symbol, it is something that reflects your personality. An unbalanced body shows unbalanced mind, no need to embellish it, that is the truth. Anyway, all the laymen care is your biceps, so of course you want them big, but everybody forgets that the arm’s mass is determined mostly by the triceps.
However, many people struggle thickening their arms, and while all of their body parts progress, chopstick arms look pretty awkward. The biggest problem they do is chasing being pumped. Does your arm burn when you are doing triceps workout? Wow, that means only that it’s tired not that it’ll grow, lol. The laws of hypertrophy apply to arms too, and with this method you’ll arms will expand af.

Instructions

  • for one or two exercises aim for stretch-mediated hypertrophy by using exercises having your arms above your head
  • keep your elbows comfortable, try to find the painless position, if there is pain, check the injuries section
  • 1 exercise from each group, 3 sets: (3×3=9 sets altogether)
  • rep range: 10-6, or even 8-6 if your execution is good enough

Palms facing each other

This is to be considered the best as the first triceps exercise. Even after warm up, many people have elbow problems. Tendon pain or joint cracking. However, if you start with these, your pain will definitely vanish in a short time. Make sure (apart from the dips) it’s a real “kicking” movement, so imagine you wanna tear the rope apart, not just pulling it down.

  • fix your elbows.

  • fix your elbows

  • fix your elbows

Dips are an excellent exercise for powerbuilding, but they have no place in a Hypertrophy Oriented Training, simply because they are too complex, and would interfere with other muscle groups.

I think 99% of them has way too fixed axis that would not be suitable for you, and could chronically injure your elbows.

Palms facing downwards

Here you can use the bigger weights, since this position allows you to channel the most strength. It’s also very comfortable for your joints and tendons.

Simply the best. You can try close grip, medium grip and wide grip, you can use a zig-zag bar or a straight one, many variations with one result: more mass and more definition!

  • fix your elbows

If you wanna spice things up, you may go for this instead of the two-arm version. The advantage of this is that as soon as you grow out the machine, you can “double” the weight.

  • fix your elbow

Simply the second best. You can try close grip, medium grip and wide grip, you can use a zig-zag bar or a straight one, many variations with one result: more mass and more definition!

  • fix your elbows

If you wanna spice things up, you may go for this instead of the two-arm version. The advantage of this is that as soon as you grow out the machine, you can “double” the weight.

  • fix your elbow

I have never seen any good machine, any. But there may be, so I’ll leave this option open. Your elbow is pretty vulnerable to injuries, and machines force it to fixed positions, which will not allow it to compensate the pressure, and can lead to injuries.

Palms facing upwards

Almost nobody uses this position, instead, they do almost identical exercises in one workout for their triceps. Like wtf, really? But not you, you should include one of these in each of your triceps workouts, and noobs may ask you what steroids you use. Bear in mind that you can’t use very heavy weights in this position, however, you may rage out all the remaining strength of yours.

This exercise is your biggest treasure. You can rage out all the remaining strength of yours, especially if you do exercises with one arm, and can help a little with the other one. You can execute it in close grip, medium grip and wide grip as well, in each targeting your muscles a little differently. Indeed, this is not one exercise, but 3!

You can do it in a close, medium and wide grip version, usually with the EZ bar-like tool, because that is more wrist friendly. It’s still not the best for your wrists though, and just a very few people can maintain steady grip with proper wights, so I’d go for the one arm version if there is an option.

You can rage out all the remaining strength of yours, especially if you do exercises with one arm, and can help a little with the other one. You can execute it in close grip, medium grip and wide grip as well, in each targeting your muscles a little differently. Indeed, this is not one exercise, but 3!

You can do it in a close, medium and wide grip version, usually with the EZ bar-like tool, because that is more wrist friendly. It’s still not the best for your wrists though, and just a very few people can maintain steady grip with proper wights, so I’d go for the one arm version if there is an option.

Where are the bar skull crushers?

You may call them elbow crushers as well. Let’s say people who use them don’t need to be afraid that by actually crushing their skull they’d lose any wisdom of theirs.

It has begun!

April 5th, 2020|0 Comments

Hey all, it took me almost a year, but my blog-website combo is finally ready to go public. It's still not completely ready though, but I hope that by publishing I'll motivate myself more.