A good knowledge of anatomy can be a significant advantage when it comes to triceps training. Knowing the location and attachment of a muscle, one can easily assume the biomechanics of its contraction and choose the most appropriate exercise, especially since many muscles have several large bundles that have different functions. In particular, such a muscle is the triceps.
People tend to think that the triceps originate at the shoulder and attach to the elbow joint. This is close to the truth, but not entirely accurate, especially when it comes to a long head. This large internal part of the muscle begins on the shoulder blade and attaches to the ulna bone in the forearm. You can only fully stretch it when your arms are above your head.
Features of the structure of the triceps
The triceps consists of three bundles of muscles that narrow closer to the elbow and connect into one tendon. Thanks to this structure, the main role of this muscle group is performed - extension at the elbow. Generally speaking, any exercise to a certain extent and with varying loads always affects all 3 bundles. The main reason is the different attachment points on top.
Typically, difficulties arise with pumping the long head of the triceps, since it is attached to the shoulder blade. This means that for maximum load, the elbow must be pulled back during the exercise. When under load, the middle fascicle of the muscle begins to work first, while an increase in the weight of the projectile forces the outer (lateral) part of the muscle to engage in work, and only in extreme cases does the long triceps fascicle come to the rescue. But it is the long head that is the most massive part of the triceps, and therefore it is necessary to try to develop it.
Since we are more interested in the long bundle of muscle, we will consider the main factors that make it work:
- exercises should include moving your arm back or even needing to raise your arm up (example: French press).
- The higher the working weight of the projectile, the more the long part of the triceps is loaded.
- It is important to keep your elbows close to your body.
- It is necessary to use the shoulder joint in the exercises. To constantly load it, the French press is often used, which is performed lying down, keeping your arms in the starting position at an angle to your head.
- It is better to hold the exercise with your palms up when performing exercises, otherwise more load will be transferred to the outer triceps.
It is important not to lift the weight with your entire body during shoulder-load training. If the physically chosen weight is not suitable, then jerking can only provoke injury. If you can’t complete the next approach, choose a lighter weight.
We advise you to start your training with basic exercises, giving your full effort when performing them (bench press with a narrow grip or dips). Then, during an isolated exercise, the triceps will already be warmed up and there will be no need to use weights that can cause injury. Now let’s move on to a description of the basic techniques that solve the question of how to pump up triceps.
Content
- 1 Features of training
- 2 Types of triceps exercises
Triceps Exercises
The triceps is a triceps muscle located in the shoulder. Its main function is to extend the elbow. The triceps has 3 bundles: long, lateral and medial, which narrow closer to the elbow and turn into one tendon.
For some reason, many athletes do not pay special attention to pumping this muscle. However, the triceps forms the majority of the arm, as it accounts for approximately 75% of the total mass.
Due to the way the beams are fastened in the upper part of the arm, loads affect them differently. For example, a long beam is attached near the shoulder blade. Therefore, to form it during exercises, it is necessary to move your hand back.
The second bundle, or middle one, has a fairly short profile, but has a long tendon. Its main feature is that when performing warm-up exercises with light weights, this particular part of the triceps will be involved. As the load increases, the lateral bundle is connected to it. And at the maximum weight for the athlete, the long one is included in the work.
Basic triceps exercises
The list of the most effective exercises includes 5 exercises:
- dips
- bench press, close grip
- French bench press
- French press sitting/standing
- arm extension on a block
This list contains both basic exercises and isolating ones (they affect only a specific muscle group).
Dips
A basic exercise that we recommend doing at the beginning of your triceps workout. When performing, it is important to keep your body straight, without leaning forward. If you spread your elbows to the sides during the process, the load will go to the external triceps, while the elbows pressed to the body will load the long (most important) part of the muscle. Be sure to fully straighten your arms at the top point to eliminate the bend in your elbows.
Close-grip bench press
A basic exercise recommended for performing at the very beginning of training. Don't forget about the mandatory warm-up, because... there is a risk of injury - the working weight of the apparatus for this exercise is usually the largest among other triceps exercises. It is advisable to carry out the training on a bench with a negative incline, which will give a greater effect, since the load will be less on the deltoids.
When performing, the grip should be shoulder-width apart, and the elbows should be pressed as close to the body as possible. If you spread your elbows further, the load will “flow” onto the outer triceps.
French bench press
Isolated exercise with a load on the elbow joint. When performing, watch where the barbell falls. If at the lowest point it is at the level of the nose or forehead, the external triceps works, and when lowered behind the head, the long triceps works. The projectile must be taken with the palms up to load our core muscles, otherwise the outer part will work. The rules regarding the placement of the elbows are similar: the closer to the body, the better for a long bundle of muscles.
French press sitting/standing
Another isolated exercise. As an exception, the optimal grip would be palms down. We remember about the elbows - the closer, the better the muscle we are interested in is loaded. The exercise can be performed without a barbell, using 1-2 dumbbells at your own discretion. How to make a choice? According to your own feelings, whatever “goes well” with it, use it.
Extension of arms on a block
Isolation exercise. It is convenient because it allows you to choose a comfortable position for your body while standing, and the grip can be any (if appropriate handles are provided). If the handle of the block is a rope, then it is recommended to turn your palms towards the floor at the lowest point, which will have a greater impact on the long part of the muscle. The question of the location of the elbows is similar to all previous exercises - the closer to the body, the better.
How to build a triceps workout?
Therefore, when you are going to your next triceps workout, remember that the long head of the triceps can only be trained in a maximally stretched state. Since the triceps is a small muscle, it will require no more than two isolation exercises. An excellent combination is the French bench press from behind the head, which will give a general load on the triceps (using all the bundles), and extension of the arms on the block, for a more detailed study of the triceps bundles. In addition, you need to stretch your triceps between sets.
If you train your arms on the same day, alternate exercises for different muscles. This will allow opposing muscles to stretch each other, increasing the effectiveness of the workout. If there are not many exercises in your arsenal, then you can replenish them, for example here - https://span.live/exercises/
In conclusion, it should be said that a key role in the successful building of the body is played not only by the regularity and quality of training, but also by proper nutrition. Don't forget this.
Features of training
Triceps exercises
The main problem with triceps exercises is pumping a long beam. Accordingly, to achieve this goal, the athlete will be required to comply with the following conditions:
- weight gain contributes to the development of a long beam;
- to use this beam, you can, in addition to moving your arm back, move it up;
- For better formation of a long beam, it is necessary to use the shoulder muscles. In this case, an excellent solution would be the French barbell press, performed in a lying position. In this exercise, the arms are slightly tilted towards the head. This activity involves constant tension on the shoulder joint;
- Elbows should be kept as close to the body as possible. A long bun works best this way;
- the same can be achieved if, when performing the exercises, the palms “look” up. If you lower it down, then most of the load will be on the outer triceps.
It is not recommended to train this muscle group more than once a week. It should be understood that many exercises also involve the triceps, so when creating a workout plan, this must be taken into account. This mainly applies to activities aimed at developing the pectoral muscles. In other words, you should pump up both the triceps and pectoral muscles on the same day.
To achieve a better result, you can use the following advice: the first approach to triceps is carried out with a light weight, then with a medium one, and at the end with a heavy one. After completing the last load, the muscles need rest for at least one week.
In classic splits, the triceps are usually tensed more than other muscles. Accordingly, to increase their volume, you should perform 8-15 repetitions of the exercises, doing three approaches.
During classes, the athlete will be required to monitor his body movements. Triceps are pumped only when the body is in a static position. If the weight that an athlete can lift exceeds, the body itself signals this by using the whole body when lifting weights.
If you do not pay attention to this and continue to perform exercises with jerks or pushes, then such behavior will lead to injuries over time. This means that all heavy loads must be transferred to basic exercises, after which you can move on to single-joint isolation exercises. By this point, the athlete will have warmed up the triceps well and tired it to a certain extent. Therefore, its formation will no longer require serious loads, which significantly reduces the risk of injury.
Tips on exercise technique
Extension on the upper block with a reverse grip
The reverse grip extension allows you to focus on the medial head of the triceps. Try to maintain maximum tension in the muscle so that the inner head does more work. To maintain consistent force, pulley exercises are best, and by performing single-arm extensions, you can focus on each arm separately. This exercise also helps warm up your elbow joints before the rest of your workout.
If you haven't done a reverse-grip extension before, or have done it a while ago, start with a light weight to master the technique and gain confidence. Even if the exercise is not challenging at all, there is no need to use a super heavy weight - choose a weight with which you get a good load for about 12 repetitions. Pauses between approaches should be short. After all, while one hand is working, the other is already resting.
French bench press with neutral grip
Due to the neutral grip, it is possible to shift the emphasis to the lateral (outer) head of the triceps. By performing the exercise while lying down, you can isolate the muscle better than in a standing position, which is always useful when targeting a specific area of the muscle. You can do the exercise with dumbbells or with a special triceps bar that has vertical handles. If your gym has a bar like this, I would take it over dumbbells.
To perform the exercise correctly, lower the apparatus behind your head. This way you can stretch the triceps muscle as much as possible in the lower part of the amplitude. When you lift the projectile, aim it at an angle, up and slightly back, as if you want to touch the wall behind you. This technique will reduce the stress on the shoulders and increase the stress on the triceps, which is exactly what we are trying to achieve. Add weight each set, resting 45 seconds between sets.
Extension on the upper block with a rope handle while kneeling
At this point you've already worked the two heads of the triceps, it's time to work on the long head, the most prominent part of the triceps muscle. To give it maximum stress, you need to be able to bend your wrists and extend your arms. That's why we attached a rope handle to the top pulley for this exercise. Use the longest handle in the gym so you can increase your range of motion.
Doing lat pulldowns while on your knees doesn't allow for core engagement and forces the triceps to do all the work. This will give you greater technique and control than a standing lat pulldown. At the bottom of the amplitude, when you straighten your elbows, separate the ends of the rope and strain your triceps as hard as you can.
Allow the rope to slowly rise to the starting position before starting the next rep. You'll want to cheat by speeding up your reps, but don't do it. Extra time under tension is essential for building muscle mass, so slow, controlled reps will yield much more benefits in the long run.
