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Unleash new triceps growth by following the right arm workout for your goals. Here are 6 that can work for almost anybody!
The triceps may not have the same cultural cache as their cousins on the other side of the humerus, but in the strength world, they're just as important—if not more so! Whether you're a bodybuilder or just someone looking to get stronger in your presses, it's worth your time to add some size to the back of your arms.
You can put together a hundred different triceps routines by fine-tuning variables like exercise choice and order, rep ranges, intensity, volume, and rest periods. But rather than making you sit down to try and figure all of that out, I've done the work for you here with six straightforward and effective triceps workouts.
* Overall Triceps Mass
Just because you're training arms doesn't mean your approach to building mass—like you do with, chest, legs, back, or shoulders—should change. Start with the most difficult moves with which you can push the heaviest weights.
To better isolate the triceps and reduce the contribution from your deltoids and pecs, don't allow your elbows to flare out during elbow-extension moves. This is true for all triceps exercises. Keep those elbows as tight to your sides as you can.
* Greater Triceps
Simply doing light weights for high reps to build better arm definition is no longer considered the best approach. This workout starts with a straight-sets multijoint exercise for an initial size and strength stimulus, then picks up the pace by employing supersets with a high volume of work. You'll be moving faster and really feeling the muscle burn.
*Starting Out
Beginners are encouraged to try different movements, to get a feel for the exercises and ensure they're working all three triceps heads. I recommend starting with machines to rehearse the basic motions before graduating to free weights. Just make sure you adjust the machine for your body's dimensions.
Beginners are encouraged to try different movements, to get a feel for the exercises and ensure they're working all three triceps heads.
Though jumping over to free weights will prove to be a challenge for your coordination, they're better for building muscle in the long term. Start light to focus on proper form first, adding weight only when you can fully control the motion.
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