Tag: triceps
6 Little Known Facts For Building Bigger Arms
6 Facts for Building Bigger Arms
Big arms have been the symbol of machoism and badassery for a long time. Ask someone to flex their muscles and he’ll probably flash you with their biceps. Muscular arms are fancied by men and women alike.
Although arms are one of the most sought-after muscle groups, you don’t see a lot of people walking around with shredded bis and tris. A few tweaks to your training and nutrition can take your arm size to the next level.
1. Train the Weaker Muscle Group First
Most people have an imbalance between their biceps and triceps unless they’re a genetic freak. Many people like training their stronger muscle group first. Doing this can lead to the strong muscle getting stronger and the weak muscle group getting weaker.
If your biceps are stronger than your triceps, you should train your triceps at the beginning of your workouts. If you train your weaker muscle group later in the workout, you might already be fatigued and wouldn’t be able to train your muscle effectively.
2. Advanced Training Techniques
Advanced training techniques can help you take your gains to the next level. You should have at least one advanced training technique in your arm workout. This helps you pump extra blood into your muscles.
Blood flow restriction training (BFR), supersets, drop sets, intraset stretching is some of the training principles you should follow in your workouts. There are enough variations of the advanced techniques so you won’t get bored of them.
3. Add Volume and Intensity
Most people make the mistake of sticking with the same volume and intensity throughout their workouts. Volume is the number of sets you’ll be performing. Intensity, though a little vague, is how much effort you’re going to put in the set.
Changing the number of sets and repetitions every couple of weeks can ignite muscle growth and can add inches to your arms. You should switch between high volume, low intensity and low volume, high-intensity workouts to take your gains to the next level.
4. Target Your Arms from All Angles
Your biceps consist of two heads and your triceps have three heads. There is no one exercise which can target all the heads at the same time. You need to be doing different exercises to target your muscles from different angles.
Your biceps have a long and a short head. The short bicep head is worked when you have a wide grip and the narrow grip works the long head. Overhead exercises while training triceps work the long head while most of the other exercises work the medial and short head.
5. Shock the Muscles
If you have been working out, but don’t see any results, it could be because you’ve hit a plateau. If you do the same thing in every workout, your muscles will get used to them and will stop responding.
Do something new in every workout and keep your muscles guessing. Perform a new exercise, change up the intensity or volume, target your muscles from a different angle or use an advanced training technique to shock your muscles.
6. Eat Big and Be Patient
You don’t build muscle in the gym. You break your muscles in the gym, and they repair and grow bigger while you’re outside the gym. Your diet and nutrition should be on point to speed up your recovery and muscle growth.
Rest is an important aspect of your training. No matter how hard you workout, you won’t see the results until your body is properly rested. You need at least 6-8 hours of sleep every night to see optimal results.
How often do you train your arms? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
8 Best Triceps Exercises
The Best Exercises For Building Triceps
The triceps are right behind the biceps, but sadly, they get close to the same love as the pythons. Unlike what many people think, building solid horseshoe triceps requires more than doing a few cable extensions.
Your triceps consist of three heads – outer, inner and medial. While the overhead tricep exercises work the inner (longer) head, the push/pressdowns train the outer (shorter) and medial heads. You need to maintain a balance between the exercises to ensure the overall development of your triceps.
Barbell Skullcrushers
Barbell skullcrushers are one of the most effective and underutilized tricep exercises. If you’re a beginner, you should perform the exercise with a spotter. Lie down on a flat bench and grab a barbell with both your hands at shoulder-width.
Extend your arms so they are perpendicular to the floor. While keeping your elbows and upper arms locked in position, lower the bar by flexing at your elbows so the barbell is a couple of inches away from your head. Return to the starting position and repeat for the recommended reps.
Dumbbell Kickbacks
While performing the dumbbell kickbacks your upper body should be at a 60-degree angle with the floor. Grab a pair of dumbbells and get into position by lifting your shoulder slightly and pulling back your elbows.
While keeping your elbow locked in place, bring the dumbbells close to your chest. When the dumbbells are a few inches away from your pecs, push back the dumbbell until your arms are fully extended.
Rope Overhead Cable Extensions
The rope overhead cable extensions work the inner tricep head which can be a stubborn muscle for most people. Place the pully machine at waist height and maintain a full range of motion while performing the exercise.
V-Bar Cable Extensions
Performing the V-bar cable extensions instead of the straight bar can put more emphasis on your outer and medial deltoids. Many people make the mistake of leaning onto the bar while performing the lift. Doing so can recruit secondary muscles and take off tension from your triceps.
Dips
Depending on your stage, you could perform bench or parallel bar dips to bring up the volume in your triceps. You could take your gains to the next level by using additional resistance.
Single-Arm Overhead Dumbbell Extensions
The single-arm overhead dumbbell extensions can take some time to master. While performing the lift, make sure the dumbbell is close to the back of your head at the bottom of the movement and you squeeze the life out of your tris at the top of the ROM.
Close-Grip Smith Machine Bench Press
While many people do perform the close-grip barbell bench press in their tricep training, they leave a lot of gains on the table as they aren’t able to target the tris optimally. The Smith machine close-grip bench press turns the compound movement into isolation lift and keeps your pecs from coming into action.
Reverse Grip Cable Extensions
The reverse grip cable extensions excel at helping you “push-back” your triceps while you’re contracting the muscles at the bottom of the movement. Make the reverse extensions a part of your exercise arsenal if you want your tris to pop.
Which is your favorite tricep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
The Best 3-Move Workout For Huge Triceps
Essentials Components for Tricep Growth
Maximizing the time spent in the gym is important, especially for those who find that they are tight on time. Trying to manage time while simultaneously ensuring that you are getting enough training volume to bring about change, can be challenging.Common methods of time-saving include using restricted rest times, supersets, tri-sets, and giant sets which allow an individual to work through a greater amount of volume in a shorter time-frame. This article will cover the best exercises & equipment, time under tension and will finish with an excellent 15-minute workout for building tricep size.
Exercise Selection
When it comes to exercise choice, the types of exercises you select should be based on the training goals that you currently have. There are two categories of exercise that should be considered – compound and isolation exercises. While both are effective, they have unique uses and benefits in strength training.Compound exercises are simply exercises that activate a range of muscles across a number of joints. Some examples of compound exercises include the deadlift, squat, and bench.Meanwhile, isolation exercises focus on one muscle group across only one joint. Some examples of isolation exercises include the tricep pushdown, bicep curl and front raise.While both types of exercises have been found to be beneficial for both strength and muscle hypertrophy (1), both have specific uses in resistance training.Compound exercises will certainly be most beneficial in terms of pure strength development considering that it is possible to lift heavier loads with the majority of compound movements.Isolation exercises are highly beneficial for ironing out any weakness and imbalances that may exist. They can also be used to target specific areas that are proving problematic.Finally, because isolation exercises place all the stress on one muscle group, it is possible that these muscles will respond more quickly thus leading to an increase in strength and size.The best training programs focus primarily on compound exercises and use isolation exercises supplementally in order to facilitate and accelerate the rate of change.
Equipment Selection
In terms of equipment, it would be wrong to suggest that one piece of kit is better than another. Instead, a combination of equipment should be used for the majority of training programs.In the following workout, every exercise is to be completed using the resistance band cables as they allow for a greater degree of muscular control.The reason why barbells and dumbbells are not used for this workout is that, although typically more weight can be lifted, muscle tension is not consistent throughout the range of motion. This is not to discredit barbells or dumbbells as they absolutely have their place in resistance training – however, as will be discussed in the following point, cables more efficiently maintain tension on the muscle.
Time Under Tension (TUT)
Time under tension or TUT is a very common exercise principle that is often used by those looking to build significant muscle growth. The TUT technique involves manipulating tempo to increase muscular tension (2). The three mechanisms of muscular hypertrophy are mechanical tension, muscle damage, and metabolic stress (3).The principle behind the TUT technique is to increase the amount of mechanical tension which will consequently increase the amount of muscle damage and metabolic stress.Causing muscle damage and metabolic stress will prompt a response from the body to begin the recovery process. It is this recovery process that causes an increase in strength and size.Often, individuals rush through repetitions too quickly which is not ideal when we consider the mechanisms behind hypertrophy.Finally, as referred to earlier, the reason that cables are used in this workout comes down to their ability to maintain tension on the muscles throughout the duration of the exercise.Therefore, the cables are the perfect option for all time under tension work.
Nutrition Considerations
While all of the above points are very important, they will not make a significant difference on muscle growth if your nutrition is not right.For muscle growth, there are two key considerations to be made – calorie and protein consumption. Both are needed in high quantities in order to enhance recovery and onset muscle growth (4).
Three Moves for Bigger Triceps
There are 3 simple tricep isolation exercises that are to be performed and the workout follows a very simple structure – 3 exercises, 5 sets x 15 reps and 20-second rests.The short rest between sets means that you are likely to generate a significant muscle pump – perhaps more so than you would if you were to perform 6 conventional exercises.In terms of weight, start with a light load. It may feel far too light during the first set however, because of the restricted rest periods, it’ll feel super heavy by set 4 & 5.Each set should take approximately 25-30 seconds which consequently means that the entire workout should take no longer than 15 minutes.It is recommended to complete this workout after completing a chest day or to pair it with bicep work.
Exercise
Sets x Reps
Rest
Tricep Pushdown
5 x 15
20 sec
Reverse Grip Tricep Pushdown
5 x 15
20 sec
Cable Lying Tricep Extension
5 x 15
20 sec
Technique Tips
It’s important to remember that each of the exercises in this workout is an isolation exercise. Therefore, to effectively isolate the triceps, movement should only be generated around the elbow joint.It’s not uncommon to see individuals moving through the shoulder to assist in this exercise. Additionally, on occasion, the hips may also shift in order to help drive the movement.When this occurs, it can reduce the amount of tension placed on the triceps and move it onto other muscle groups. Therefore, all movement out with elbow flexion/extension should be eliminated.
Tricep Pushdown
For the pushdown, set up the pulley to a high position, attach the rope and grip it using a neutral grip (palms facing each other).In the start position, the hands should be approximately in line with the height of the shoulders. Tuck both elbows tightly into the ribcage and lift the chest prior to pushing down.Drive the load down to the hips by hinging at the elbows only. Ensure that you squeeze the triceps tightly at the bottom of the movement in order to maximize time under tension.In addition, control the eccentric (or negative) portion of the movement and avoid the temptation to rush through each and every rep.When you reach the top of the rep, feel free to let the elbows shift forward very slightly to maximize the stretch of the triceps.The first set of your pulldowns should feel very manageable and set 2 & 3 should feel like warm-up sets.It is with set 4 and 5 that the triceps will really start to fatigue and burn. As fatigue builds, focus even more so on technique as fatigue can begin to interfere with how you move.
Reverse Grip Tricep Pushdown
Having completed the conventional tricep pushdown, immediately move into the reverse grip pushdown to keep the blood flowing to the tricep muscles.Quickly swap the rope for the bar attachment and take up an underhand grip on the bar. This change of grip will cause greater activation of the long head of triceps.The movement pattern of the reverse grip pushdown is exactly the same as the conventional pushdown, the only difference being the grip used.This time, focus on the backside of the upper arm and keep each rep controlled to maximize the stretch on the muscle.As with the conventional pushdown, remember to squeeze the tricep at the bottom of the exercise.
Cable Lying Tricep Extension
The final exercise, the cable lying tricep extension, places a great stretch on the triceps as a result of the mechanics involved in the exercise.For the cable lying tricep extension, set a flat bench in front of the pulley and bring the pulley down to a low position.Look to keep the upper arm in a vertical position and focus on flexing and extending the elbows.To maximize the tricep stretch, it is imperative that each rep is kept controlled throughout. Take your time as you flex the elbows before extending and slowly squeezing the triceps.Often with this exercise (and the majority of tricep exercises), individuals jerk the weight rather than focusing on maintaining control.Remember that the entire purpose of this workout is to increase time under tension. By performing quick and uncontrolled repetitions, you will fail to effectively do this.Take your time with the movements and keep the tempo slow. If you do this effectively, you will really feel the triceps burn!
Final Word
Significant changes in muscle size will occur providing ample protein and calories are consumed and in conjunction with a well-planned resistance training program.
Considering the important role that time under tension plays in causing muscular hypertrophy, this 15 minute, 3-move tricep workout can increase the size of the triceps.
References:
1-Gentil, Paulo; Soares, Saulo; Bottaro, Martim (2015-6). “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy”. Asian Journal of Sports Medicine. 6 (2). doi:10.5812/asjsm.24057. ISSN 2008-000X. PMC 4592763. PMID 26446291.
2-Wilk, Michal; Golas, Artur; Stastny, Petr; Nawrocka, Monika; Krzysztofik, Michal; Zajac, Adam (June 13, 2018). “Does Tempo of Resistance Exercise Impact Training Volume?”. Journal of Human Kinetics. 62: 241–250. doi:10.2478/hukin-2018-0034. ISSN 1640-5544. PMC 6006544. PMID 29922395.
3-Schoenfeld, Brad J. (2010-10). “The mechanisms of muscle hypertrophy and their application to resistance training”. Journal of Strength and Conditioning Research. 24 (10): 2857–2872. doi:10.1519/JSC.0b013e3181e840f3. ISSN 1533-4287. PMID 20847704.
4-Stokes, Tanner; Hector, Amy J.; Morton, Robert W.; McGlory, Chris; Phillips, Stuart M. (February 7, 2018). “Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training”. Nutrients. 10 (2). doi:10.3390/nu10020180. ISSN 2072-6643. PMC 5852756. PMID 29414855.
How to Add Inches To Your Guns
Here is how to add some size to your arms.
How do you make your arms bigger? Well there is obviously one simple answer to this, and that is to shop one size smaller…
All kidding aside, good arms can really make a physique pop and make everyone take notice
So what is the secret?
Well the secret to getting big is muscular hypertrophy, and that essentially means an increase in muscle mass. And this muscle mass is built by overcoming an external force ie – weights, it is really that simple.
Now let’s take a moment to look at the arms in particular which is a combination of the biceps and triceps.
The Biceps (biceps brachii):
The biceps consists of two heads (as per the name suggest), there is a ‘long head’ and a ‘short head’, and they work as a singular muscle and they are responsible for arm flexion.
The Triceps:
The triceps consists of three heads, again as per the name suggests. It has a long, head, lateral and medial heads, and is responsible for elbow extension.
So what exercises will help me achieve muscle hypertrophy?
Biceps:
Here is a rundown of some great exercises to give you that bicep peak bulging
21’s (curls):
The number “21” refers to the number of total reps you do in one set, but the “21” is also divided into three 7-rep segments that ultimately target the entire bicep.
1st 7 reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level)
2nd 7 reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level.
3rd 7 reps: Start at the bottom of the movement and complete a full range of movement all the way up
How To Perform 21s Bicep Barbell Curls
Stand upright and grab a barbell with an underhand grip.
Place your hands shoulders width apart and allow your arms to hang toward the floor.
Tuck your elbows tight to the sides of your body.
Curl upward until you make a 90-degree angle at your elbow.
Bring your arms back to full extension and repeat six more curls reaching the 90-degree angle at your elbow.
Now, from the 90-degree at your elbow position, curl the weight up until the barbell is one to two inches away from your shoulder.
Lower the weight back to the 90-degree elbow position and repeat six more times.
Now, allow your arms to return to full extension.
This time, curl your arms all the way to full extension.
Keep curling until the bar is about one to two inches away from your shoulder.
Repeat six more curls through this full range of motion to complete a total of 21 curls.
Kettlebell Curl – as the name suggests either using a kettlebell in each hand, curl as you would do with dumbbells or using a heavier kettlebell curl using both hands.
Concentration Curls
Sit on a bench with desired weight
Then lean forward and place your elbow to the base of your knee
You will be curling one are at a time
Palms facing upwards
Let the dumbbell hang towards your foot
Then curl up towards your shoulder while ensuring the elbow does not move
Bring the weight back down and repeat accordingly
Clairemont curls
Start in a similar position as you would do with seated dumbbell curls
Ensure the bench is slightly inclined
Grab the dumbbells and lean back
Then curl the weight, instead of down and up, you arms will be curling out wide and up
During the movement ensure your body does not move forward or cheats
Ensure the elbows stay tight and don’t flare out during the movement
Repeat reps accordingly
Spider Curl – using the flat part of an arm curl/ preacher curl bench. Grab your barbell or dumbbell, with palms facing upwards, bring the weight down while the elbow and triceps stay tight and close to the flat part of the bench. Fully extend then slowly contract back upwards.
Waiter curls
Grab one dumbbell, and cup it with both hands
Palms facing upwards
Ensure hands are either side of the handle
Start with the dumbbell hanging low
Then slowly curl the dumbbell using both arms towards your chest while keeping the elbows tight to the body
To ensure maximum bicep contraction try to push using your palms and not your fingers
Bring the weight back down and repeat accordingly
Triceps:
Here is a rundown of some great exercises to get your tricep horseshoe to pop
Weighted Dips – add weights to your body via a dipping belt, weighted vest or by holding dumbbells in between your legs
Closed grip bench press – similar to bench to hit the chest, this time being the grip closer to ensure that the triceps are taxed instead of the chest
Weighted bench dips – get yourself in between two benches, hands on one and feet on the other, and get someone to add weight to your legs. Then dip while keeping the weights balanced on your legs
Skull Crushers – lying down on a bench, bring the weight towards your head and then extend upwards to flex the tricep.
Body Weight Skull Crusher
Either set up a smith machine or use the fixed barbells or similar on a rack
Grab the bar with an overhand grip and ensure with a shoulder width stance
Ensure the rest of the body is rigid
Then lower your body down below bringing your head just below the bar
Then use your triceps to extend back up
Repeat again as required
Cable Skull Crushers
Set a bench next to a cable machine
Set the pulley to its lowest setting
Attach EZ attachment or similar to pulley
Make sure the bench is not too close so you have enough tension on the negative part of the movement
LIe back on the bench, and grab the attachment and extend above your head
The bring it back down slowly (the cable will ensure that you have to control the negative aspect of the movement)
Repeat accordingly
So there you have it, these bicep and tricep exercises will ensure your t-shirt sleeves are bursting at the seams and everyone will be asking if you have a permit for your guns.
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Best Bodyweight Triceps Workout For Horseshoe-Shaped Arms
Get those arms to pop and show your triceps some love with these bodyweight triceps workouts.
We often focus so much on our pecs, biceps, and abs, that we leave out one crucial spot: the triceps. That definition is just as much the back of the arms as it is the front. That horseshoe-shaped muscle is every bodybuilder, gymgoer, and athlete’s dream, but it requires more than just curls and the bench for exercises. Targeting your these is critical to seeing big gains and loving how your arms look, sleeves or no sleeves from some of the best bodyweight exercises.
It is important to note that aesthetic is just half the battle. What healthy and huge arms can do is balance out and stabilize the bicep giving your body that much needed equilibrium you may not even notice. Much of the pain people suffer is from an imbalance between the biceps and triceps and through constant training and recovery, this pain will subside from repeated workouts with some of the best bodyweight exercises.
Your triceps make up two-thirds of your arm, so stop neglecting them and let that hard work you put into your biceps show. Many of these exercises below will target multiple muscles so the overall benefit is great to not only your arms, but other important muscles as well. Add to your growth and overall wellness with these 7 bodyweight triceps workouts.
Narrow-Grip Pushups
A slight variation on a standard pushup, narrow-grip pushups are slightly closer to the midline of your body, therefore using your triceps much more. Using explosive movements for power, or slower ones for size, these are some of the best bodyweight exercises to get the arms fired up.
To begin, place your hands under your chest closer than shoulder-width apart. Lower your body by bending your elbows but keep them tucked close to your torso. Remember to keep a tight core and flat back. Using your triceps and pecs, push your body back up and repeat.
Bench Dips
Bench dips are perfect for muscle definition and tone, increasing strength in the upper body. Bench dips are great because you can use a bench, chair, and even a low table for these bodyweight exercises and the push motion to build the upper arms and strong triceps.
With your hands on the edge of a bench (or whatever you’ve chosen to use), sit with your legs out in front of you. With your elbows tight to your sides, lower to the ground bending your arms at 90 degrees. Push back up, locking your elbows at the top.
Plank-To-Pushup
The plank-to-pushup is a great all-around exercise for it combines to target the triceps, pecs, shoulders, and abs. Not only can this exercise build overall arm strength, but it can increase shoulder mobility as well from some of the best bodyweight exercises with extension for a solid workout derived from push ups for strong triceps.
Start in a plank position with your forearms under your shoulders. Driving from the ground, use your triceps to get onto the palms of each hand, driving head first up. Drop back to your forearms into a plank position and repeat for the best results from this triceps exercise and upper arm burner.
Pike Pushup
The pike pushup is an interesting variation of the pushup and is highly effective in building upper body strength. It can also improve focus and balance given its level of difficulty as a bodyweight movement taken from push ups.
The starting position for the pike pushup is the downward dog position with your hips up and each arm extended out and down. Bending your elbows, allowing them to flare out slightly, lower your head to the ground. Push back through each arm past your head to return to the starting position of downward dog.
Press Up
The press up begins in the cobra position, on your stomach with your hands shoulder-width apart and hips down. Drive into the ground and start to straighten your arms which will raise your upper body. The key is to maintain tension in the arms to get the maximum benefit. Lower the upper body to return to the starting position and repeat for the best results for your muscles.
Diamond Pushup
Diamond pushups are considered one of the best push-ups for triceps for it is effective and forces much of the work. Slightly different than the narrow-grip pushups in hand placement, diamond pushups are also great for chest and shoulder muscle development to help stay on top of your training.
Begin in a pushup position with your hands placed under your chest forming a diamond. With a tight core and flat back, lower to the ground, keeping your elbows tight to your body. It is important to not flare your arms out with this exercise and keep a straight back.
Triceps Bodyweight Extension
Another variation of a plank, this triceps extension exercise is great for building not only core strength but also pumping up those triceps.
This exercise requires a bar, rope, or at least something that allows you to hold onto with room to duck under that will add resistance. Grip the bar overhand and with a sturdy core, assume a plank position with a straight back. Bend your elbows and duck under the bar. Push your body back to the plank position as you straighten your elbows and repeat the process of the triceps extension.
Wrap Up
Try these exercises as you look to make big gains in the gym or wherever your workouts take you. Having triceps that pop are key to getting that horseshoe-shape arm and balancing out the chest and bicep. Stop overlooking this vital muscle that will help you both aesthetically and athletically look good and feel great. Give yourself the benefits of performing daily functions efficiently and effectively, while also owning every aspect of your strength building experience.
What are your favorite triceps workouts?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
5 Arm Exercises To Make Your Guns Pop
Best Arm Exercise For Bigger Arms
If you’re a gym regular and still can’t build your arms, you might already know to grow your pythons takes more than doing a few curls. You need to train your biceps and triceps with a balanced approach to build symmetry and proportions.
Having muscle symmetry and the right proportions can add delusion and make your arms look bigger than they actually are. Follow the exercises mentioned in the article to make the most of your arm training.
21’s
If you haven’t tried 21’s, you have no idea what a brutal bicep pump feels like. You’ll have to drop your ego at the door before performing the 21’s as you’ll only be ab able to lift around 30-40% of your normal bicep curl weight.
For the first seven reps, lift the barbell from the bottom to the mid-way point. From the top to the bottom will be the next seven reps, and you’ll finish the set by performing seven barbell bicep curls with a full range of motion.
Floor EZ Bar Skullcrushers
Most people make the mistake of limiting their range of motion by overloading the bar while performing the barbell skullcrushers. In this exercise, you need to lie down with your back on an exercise mat and an EZ bar placed right next to the top of your head.
While keeping your elbows and upper arms parallel to each other and perpendicular to the floor, lift the barbell by extending at your elbows. Contract your tris at the top of the movement. Return to the starting position and touch the floor with the weight plates on the bar before repeating for another rep.
Arm Blaster Hammer Curls
The arm blaster is one of the most underutilized accessories in the gym. Using the arm blaster turns your normal dumbbell curls into an isolation exercise by eliminating the possibility of using momentum to lift the weights.
Performing the dumbbell hammer curls using an arm blaster will help in developing the length and peak of your guns. Make sure you squeeze your bis and tris with every rep while performing the exercises mentioned in the article.
Single Arm Cable Extensions
Unilateral exercises like the single-arm cable extensions are an incredibly effective way of fixing muscular imbalances. Performing the single-arm cable extensions can also help you achieve a better mind-muscle connection and hence a better pump.
Hold the cable in one hand with a neutral (palms facing the side) grip and the pulley should be at the highest position. With a slight bend in your back, push the cable towards the floor while maintaining your elbows in the same position. Hold and contract your tris at the bottom of the movement and repeat for the recommended reps.
Double Arm Overhead Cable Curls
Ask someone to show you their guns, and they’ll probably hit the front double biceps pose. Performing the double-arm overhead able curls can help you build the roundness, peak, and separation in your bis which can make your guns pop.
To perform the overhead curls, attach the pulley at a height where it is slightly above your shoulder level. Your upper arms should be in a straight line and parallel to the floor while you’re performing the exercise. Contract the life out of your pythons as you flex them at the front double biceps pose position.
What is your favorite arm exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Top 5 Moves For Massive Arms
Arms are one of the cornerstones of any self-respecting bodybuilder’s workout routine.
When you picture someone working out at the gym, probably the first image that comes to mind is someone lifting weights. That’s because getting totally shredded, massive arms is basically the birthright of every bodybuilder. But are you sure that you’re getting the most gains for the energy you’re exerting? Here are the top 5 moves that are essential for making massive gains in your arms.
1. Bicep Curls
Bicep curls are probably the best exercise you can be doing to increase muscle mass in your arms. This is because they force you to keep your back completely straight as you lift, which focuses the muscular tension of your entire body down into your arms as you lift. It’s a simply exercise, but it’s a classic for a reason – it really works.
One tip for great, effective bicep curls is to increase the intensity of your workout by using a “thumb-less grip.” If you keep your thumb on the same side of the barbells as your fingers, you actually increase the workout you get all through the bicep muscle.
2. Dips
Another classic, dips are a great way to work out the arms while also feeling a nice burn in your core and upper back. It requires you to hold your spine in an upright position, so basically all of your body is getting a workout with this one, even if most of the strain is concentrated in your arms.
Dips are exhausting but, when done correctly, are one of the best arm exercises and one of the best full-body exercises overall. An important health and safety tip for dips is to make sure that your back is always straight and you are leaning a little bit forward over your hands to prevent injury.
3. Triceps Pull (Cable Machine)
The cable machine is extremely useful for arm workouts because it allows you to put your muscles to work without the extra wear-and-tear on the knees and shoulders that can come from more mechanical arm exercises. Adjust the cable machine to an amount of resistance that feels right, but still challenging, to you.
Then, do as many tricep pulls as you can – this exercise will focus right it on that area of the bicep and help to develop the musculature there. An important tip to remember for the triceps pull is that you should never lock your knees and always pull straight towards your sternum. Keeping a relaxed stance helps the tricep pull work only on your arms; anything else, and you end up getting more of a core or back workout, instead.
4. Chin-Ups
Another classic, chin-ups are a great way to maximize definition in your arms. Like some of the other exercises on this list, the key to chin-ups is to keep your back straight and really focus on using your arm muscles to lift up your torso, which should feel like a completely rigid object for the duration of the exercise.
Maintaining that control is what develops the arms so completely and fully from this exercise. A great tip for getting the most out of your chin-ups is to move at a slow, highly controlled pace. It’s easy to use your momentum coming down to swing yourself back up and over the bar, but that really doesn’t give you the best workout. Do it slowly for the ultimate burn!
5. Band Pushdowns
Pull down using a low-resistance band attached to something above you — a bar, a doorframe, etc. Just like using the cable machine to do a tricep pull, this exercise maximizes how much muscle mass you gain with minimal exertion in the joint department.
An important tip to remember when doing band pushdowns is to always scale the resistance of your band to your difficulty level. Remember, the goal isn’t to do what you’re comfortable with, but to push just beyond that. If you’re a veteran bodybuilder, you’re going to want a band with extra resistance, otherwise you simply won’t make huge gains.
Top 12 Triceps Building Exercises
Why Developing The Triceps Is The Key For Big Arms
For so many gym goers, developing the size of their arms is often high on the list of priorities and goals. Quite rightly, they understand the importance of isolating both muscle groups of the arms through concentrated bicep and triceps movements. However, more often than not, the emphasis tends to be on building the biceps as, after all, it is the biceps that is the most apparent and “seen” muscle.
As a result, many people end up developing their biceps to a great extent but fail to do the same with the triceps. Many fail to recognize that the triceps is in fact the larger and stronger muscle group of the two and therefore has a greater capacity for growth. Yet, it is not uncommon to see the biceps receiving a great deal of attention while the triceps are neglected. By doing this, the potential to grow bigger arms is not fully taken advantage of.
Exercise Selection For Triceps Growth
There is no doubt that when it comes to exercises in general there are some which are superior for building mass than others. If we are to maximize muscle growth, it is important to distinguish between exercises that should be considered a priority and non-essential.
As mentioned, it is essential that the triceps are isolated in order to encourage growth. As a result, several the following exercises are isolation exercises, which are simply movements that require effort from one muscle group across one joint. However, there are also compound exercises listed which are exercises that place a demand on several muscle groups over a number of joints. For comprehensive triceps development, a combination of compound and isolation exercises should be performed (1).
The Best Triceps Exercises
The following exercises will have been selected based on several scientific studies. Many “EMG” studies have been completed investigating the amount of electrical activity produced during a wide range of triceps exercises. The greater the amount of activity, the more effective the triceps exercise is. In addition to the research, other factors such as exercise difficulty, progressions, regressions, adaptability and uniqueness have been considered.
This list is not supposed to be comprehensive or exclusive as there are several other useful exercises, not on the list, that can be incorporated into a muscle mass program and will assist in the muscle building process. The purpose of the list is to simply highlight a number of first-rate triceps-specific exercises.
Okay, let’s first start off with 6 compound exercises for building triceps strength and size…
Close-Grip Bench Press
By analyzing the movements required for the bench press, it will become evident that the triceps experience a great deal of stress as they powerfully contract to fully extend the arm to drive the barbell upward. Although the bench press is predominantly seen as a pectoral (chest) developing exercise, it is possible to increase the load placed on the triceps by slightly altering the technique.
By simply placing the hands closer together and narrowing the grip, the dynamic of the exercise changes. When dropping the bar to the chest, the narrower grip should keep the elbows tighter to the body which will shift the demand from the pectorals to the triceps. An EMG study investigating benching variations indicated that this change in technique did indeed increase the activation of the triceps (2).
It is recommended to place the hands approximately 8-10 inches apart on the bar – however, this is just a guide and the width required may vary from person to person. Do be aware that by going too narrow, the strain placed on the wrist does increase. If the wrists feel under a high degree of strain when benching, think about widening the grip.
Board Press
The board press is an excellent triceps developer since it limits the range of motion during the bench press by removing the bottom phase of the movement. To do this, a block is placed on the chest which restricts the distance that the bar can travel. The purpose of the board press is to focus on the lock-out portion of the exercise.
Analysis indicates that, during both close-grip and standard bench press, two-thirds of the movement involves elbow extension. As highlighted previously, it is the triceps that are responsible for driving this extension and therefore this makes the board press an effective triceps developer.
A final benefit of the board press is that due to the restricted range of motion, it is possible to load the bar with more weight in comparison to a standard bench press. By doing this, we can place an even greater degree of stress through the triceps to drive optimal changes in size and strength.
Weighted Bar Dip
The next compound exercise to be considered for triceps building is the weighted bar dip. In the dip, first suspend the body in the air by grasping the bars with both hands and hold the body upright. The goal is to maintain an upright position as the body drops down towards the floor by hinging at the elbows. Once the elbows reach approximately 90°, the triceps, amongst other muscles, powerfully contract to drive the body back up to the starting position.
As with the close-grip bench press, keep the elbows tight to the ribcage to place a maximal load on the triceps rather than the chest. Furthermore, avoid leaning forward as this will shift the focus more to the pectorals. With dips, weight can be added using a waist belt which will increase the load that the triceps are exposed to, thus enhancing muscular growth.
Weighted Bench Dip
The movements required for the bench and bar dip are identical with the only difference being the body position. With the bar dip, the body should be suspended in mid-air, whereas with the bench dip the body is grounded – typically with feet placed on an adjacent bench. This will enhance the stability of the movement, in comparison to the bar dip, and therefore this may be a slightly easier variation to perform.
As with the bar dip, it is possible to add resistance to the exercise by placing a weight on the legs and completing the given number of reps. As a consequence, the increased load and stress experienced by the triceps may lead to an enhanced muscular hypertrophy.
Triceps Dip Machine
The final dipping variation is the triceps dip machine which enhances stability even further. This potentially will allow for even more weight to be pushed than with either of the previous variations. The machine is also ideal for utilizing advanced training techniques such as forced reps, drop-sets and supersets.
Close Grip Push-Up
For a superb bodyweight triceps exercise look no further than the close grip push up. It has been found to be as, if not more, effective than the dip for triceps engagement (3).While a traditional push-up places the hands outside the line of the shoulders, the close grip push up will bring the hands in line with the shoulders. To increase the difficulty of this exercise, it is possible to place the feet on an adjacent bench or add a weight on the back.
The movement requirements of this exercise are very similar to that of the close grip bench press which means that the triceps will take the majority of the load. As with the close grip bench, look to keep the elbows tucked into the sides as the body drops to the floor to maximize triceps activation.
Now, on to 6 superb triceps isolation exercises to build definition and mass…
Overhead Dumbbell Extensions
There are 3 individual “heads” of the triceps which all contribute towards producing and stabilizing movement (4). When selecting triceps isolation exercises, it is important that movements that target each individual head of the triceps are selected in order to develop the triceps in a “rounded” manner.
Overhead extensions specifically target the long head of the triceps. Start with a dumbbell directly overhead and hinge at the elbows to drop the dumbbell directly behind the head before returning to the starting position. The use of the dumbbell will make the exercise more challenging to stabilize thus increasing the overall demand placed on the muscle group.
Often the issue with the overhead position is that it can become difficult to move solely through the elbow and prevent the elbows from flaring out. In order to minimize this, it is recommended to take a seated position and primarily concentrate on just hinging the elbow joint.
Overhead Cable Extensions
The overhead extension can also be performed with a cable and attachment (whether that be a bar, rope or handle). The benefit of using the cable is, firstly, getting into the right position to execute the exercise is very simple. Simply adopt a split stance to enhance stability, grasp the attachment with both hands behind the head and tip the trunk forward before extending the arms.
Once again, it’s essential to limit elbow flair and hinge only at the elbow. A good guide for this is to keep the elbow joint in line with the shoulder joint throughout the entirety of the exercise.
Dumbbell Single-Arm Kickbacks
Along with the dumbbell extensions, dumbbell kickbacks are a brilliant free weight triceps exercises that specifically target the long and lateral heads. It is best to perform the dumbbell kickback by focusing on one arm at a time, while using a bench to enhance stability and facilitate form.
To set-up properly, place one knee and one arm on the bench so that the body is parallel with the floor. Bring the elbow up to the ribs and “screw” it into the ribcage. From there, roll the dumbbell up to the shoulder before powerfully “kicking back” by extending the elbow until the arm reaches full extension.
Single Arm Cable Kickback
The cable kickback is an alternative to the aforementioned dumbbell kickback and can be used to enhance triceps activation. There is no need to use an attachment for this one as it is possible to simply grasp the rubber ball on the end of the cable.
In order to facilitate stability and form even further, consider placing an incline bench in front of the weight stack and place the chest on it. From that position, remember to look to lock the elbow in position while performing the movement so that the triceps are forced to perform the entire movement – not the shoulders.
Skullcrusher
The skullcrusher is undoubtedly one of, if not the most, effective triceps isolation exercise going. EMG research indicates that the skullcrusher has a massive amount of triceps activation associated with it. Because the exercise places the upper arm perpendicular with the body, a high demand is placed on both the lateral and long heads of the triceps (3).
To perform the skullcrusher, lie back on the bench and push the weight directly up so that it is directly above the shoulders. From there, lock the shoulders and focus on hinging the elbows to drop the weight towards the face before driving back up to the starting position.
One of the great things with this exercise is its versatility. A range of equipment can be used to perform it including barbells, dumbbells and cables. Each piece of equipment will slightly change the dynamic of the skullcrusher.
Cable Push Down
Last but not least is the cable push down which has been found to activate the lateral head of triceps more than the majority of other triceps exercises (3). This is probably one of the simplest triceps exercises in existence, however, more often than not, it’s performed incorrectly.
Ensure that the elbows are pinned in tight to the ribcage and that movement around the shoulder is minimized before driving the bar down to the hips. During the push down phase, do not let the elbows drift away from the ribcage and really focus on squeezing the triceps at the point of peak contraction.
Final Word
If the goal is to build the guns, it’s time to step away from the comforts of the bicep curl and start paying more attention to triceps development. For those who are serious about developing arm size, select a number of the above exercises and perform them 2-3 x per week as once per week is simply not enough for optimizing muscle growth (5). Combine this will proper rest, recovery and nutrition and the arms will be bursting from the sleeves in no time.
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References:1- Asian J Sports Med. 2015 Jun; 6(2): e24057. Published online 2015 Jun 22. PMCID: PMC4592763. PMID: 26446291
2- Saeterbakken, Atle Hole; Mo, Dag-André; Scott, Suzanne; Andersen, Vidar (June 22, 2017). “The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance”. Journal of Human Kinetics. 57: 61–71. doi:10.1515/hukin-2017-0047. ISSN 1640-5544. PMC PMCPMC5504579. PMID 28713459.
3- Boehler, Brittany (May 4, 2011). Electromyographic analysis of the triceps brachii muscle during a variety of triceps exercises
4- J Clin Med Res. 2018 Apr; 10(4): 290–293. Published online 2018 Feb 18. PMCID: PMC5827912. PMID: 29511416
5- J Strength Cond Res. 2015 Jul;29(7):1821-9. doi: 10.1519/JSC.0000000000000970.