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Dec 14

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Build Your Triceps For Bigger Arms?

Triceps make up the majority muscle mass of the upper arm in the human body. The Triceps run along the humerus (the main bone of the upper arm) between the shoulder blade and the elbow.

Unfortunately triceps is a neglected part of the arm muscles. Most people focus more on biceps not realizing that the triceps muscle make up 2/3rds of the Arm. The Triceps muscle has 3 heads versus the biceps 2 heads.

3 HEADS OF THE TRICEP MUSCLE:

  • LONG HEAD.
  • MEDIAL HEAD.
  • LATERAL HEAD.

MOVEMENT:

  • ELBOW: Extension
  • SHOULDER: Extension, Adduction

For a Balanced horse shoe triceps muscle you need to focus on all three heads of the triceps muscle however working on the long head will really help you build bigger looking arms helping you to form the back part of the horseshoe shape.

TOP 3 LONG HEAD TRICEPS EXERCISES

1) Ez curl bar Seated Over the head Triceps Extensions
2) Single arm dumbbell over the head triceps extensions
3) Cable over head triceps extensions

TIPS:
During the above exercises make sure to keep your elbows in and get a good stretch on the bottom of the motion.

TOP 3 Lateral Head Triceps Exercises:

1) Close Grip Bench Press
2) Rope Triceps Press down
3) Triangle Push up

TIPS:

During the Rope press downs, make sure to separate the rope and squeeze on the bottom of the motion

Top 3 Medial Head Triceps Exercises

1) Single Arm Reverse Grip Cable Press Down
2) Reverse Grip French Press
3) Reverse Grip Over head Triceps Extension

TIPS:

During any reverse grip exercise you may feel a little discomfort in your hands and fingers especially if you are using heavy weight, so use caution.

Melih F. Cologlu ACPT
Unleashedbeasts.com Editor in Chief
Team Grenade Athlete

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1 comment

  1. Bill

    This is a great article, thanks!