Hitting triceps is fierce one of my favorite things to do. Not only is it a functional secondary muscle used in almost any compound movement for building upper body strength, but it is also where about two thirds of the mass of the arm is derived. Therefore, anyone who wants to build these strong powerful arms we see in today’s modern athlete and yesteryear’s ancient Greek Olympic, you should look no further than a few basic bread and butter triceps exercises to bring guns to the next level.
For the first exercise, grip the bar in a position that aligns your hands with your inner chest, which makes the exercise less of a close grip pressure. Allow your elbows to flare up a little and go for heavier sets with lower reps. For the next exercise, grab the bar with a tighter grip, using both thumbs as the length of adjusting the grip. With these sets, the form should be stricter, do not let your elbows flare out and really concentrate on full contraction of the triceps. And one more thing; that really pisses me off when I see it. Focus on the negative part of the rep as much as on the positive part. What makes people think that the negative is unimportant is beyond my comprehension, but do not be one of those TOOLBAGS. If you do determines do them right. Do not think that your work is done when the weight is up, it takes just as much emphasis on bringing the weight back down to create solid muscle gains.
When finished with the heavier set of close grip benches, I recommend to switch it over to a closer grip, to really focus on isolating the triceps. But for many people, this tends to bear more pressure on the wrists. Therefore, the most viable solution to lighten the load a little. Do not go as heavy as the first exercise, focusing more on maximal contraction triceps and really wash all the blood into the muscle. As far as choice is concerned, adjusting the hands of the bar in such a way that the hands are no longer than two thumbs lengths apart. Now, when doing reps, do not let your elbows to flare up, keep them attached to the body, minimizing the involvement of the secondary muscles, namely, chest and shoulders. Do your triceps do all the work. Again, this exercise is going to apply more pressure on the wrists, so make sure the weight is adjusted accordingly.
For the third exercise, I like to go with a dip in any kind. Whether it is a parallel bar dip, a parallel bench dip, or a machine dip, this exercise is really going to emphasize the outer head of the triceps. With any type dip, it is important to have an understanding of proper rang of motion. Nothing aggravates me more than to see someone doing dips with a half-assed motion. Do not fall victim to this, make sure you come right down, making a 90 degree angle between upper and lower arms. Come down slowly on the negative and explode on the rise of the positive portion of the rep. As with all triceps exercises, the close grip, the more isolation of muscle performance and less demand will be on the chest and shoulders.
Finally, I like to end with a downward pressure of any kind. As you are probably aware, there are a gazillion variations of pressure and it’s a movement that can be modified to meet almost any part of the three heads of the triceps. For the purposes of sculpting masterpiece series, I would suggest a V-bar press down with full focus on contraction bottom. On the negative part of the rep, coming up slowly and get past 90 degrees. Make a point to not get up too loud but just loud enough. The elbows should be attached as close to your body as possible and should not move with push down movement. Therefore, in the negative, when trying to judge how high to get up, get up as high as you can while keeping your elbows in place. This should apply to all press-down movements. Stick with this routine for at least 6 weeks and see the spaghetti arms becomes pythons.