GET BIG -TRICEPS

BIG ARMS

AESTHETIC AND MUSCULAR ARMS ARE VITAL FOR ALL ROUND PHYSIQUE.AND BECAUSE ARMS CONSIST OF DIFFERENT SMALL MUSCLES, WE NEED TO TRAIN EVERY MUSCLE ACCORDINGLY AND PROPERLY.WE SHOULD MAKE A PROPER TRAINING SPLIT TO HIT EVERY MUSCLE GROUP OF THE ARM SO THAT WE CAN AVOID OVER TRAINING AND UNDER TRAINING.

FIRST IT IS NECESSARY TO KNOW FUNCTION OF EVERY MUSCLE GROUP TO TRAIN EFFECTIVELY.SO, UPPER ARM CONSIST OF

A.      INTERIOR COMPARTMENT

ARMS ANATOMY

B.      POSTERIOR COMPARTMENT

INTERIOR COMPARTMENT INCLUDES-BICEPS BRACHII, BRACHIALIS AND A TINY CORACOBRACHIALIS.

 POSTERIOR COMPARTMENT INCLUDES: - TRICEPS BRACHII

ALTHOUGH TRICEPS IS THE BIGGEST MUSCLE OF THE ARM BUT TRAINING OVERALL PROVIDES BEST RESULTS.

TRICEPS

KNOWING THE ANATOMY OF A MUSCLE IS VERY IMPORTANT TO GET THE IDEA THAT WHICH EXERCISE WILL ENGAGE THE MUSCLE MOST.AND ALSO TO PERFORM A EXERCISE WITH BETTER MIND AND MUSCLE CONNECTION.

SO, AS THE NAME IMPLIES TRICEPS HAS 3 HEADS:-

        I.       LATERAL (OUTER)

    MEDIAL (MIDDLE)

  LONG HEAD (INSIDE PART OF THE ARM)

*LONG HEAD ORIGINATES ON THE SCAPULA AND CROSSES THE SHOULDER ,SO IT CONTRIBUTES TO SHOULDER EXTENSION AND BECAUSE OF THIS SOMETIMES WHEN WE DO EXERCISES LIKE PULLOVER OR ROWS OUR TRICEPS WILL GET SORE NEXT DAY.

ONE OF THE BEST EXERCISE FOR TRICEPS IS BENCH PRESS.AS IT HITS EVERY PART OF THE TRICEPS.AND BECAUSE IT IS A COMPOUND MOVEMENT WE CAN OVERLOAD THIS EXERCISE WITH HEAVY WEIGHTS.PRESSING MORE WEIGHT WILL PUT MORE EMPHASIS ON TRICEPS.SO, IT IS A PERFECT CHOICE FOR TRICEPS MAIN HEAVY MOVEMENT.

MUSCLES WORKED DURING BENCH PRESS

SCIENTIFIC LITERATURE ALSO SUGGESTS THAT HEAVIER WEIGHTS LEADS TO HIGHER TRICEPS ACTIVATION.SO HEAVY WEIGHT SHOULD BE USE IN THIS EXERCISE IN A 4-8 REP RANGE.

NARROW GRIP WILL LED TO EVEN MORE ACTIVATION OF TRICEPS IN BENCH PRESS.

STUDIES SUGGEST THAT FLAT BENCH PRESS IS IDEAL FOR TRICEPS ACTIVATION .AND ALSO SMITH MACHINE WILL WORK THE SAME AS NORMAL FLAT BENCH PRESS WILL.ALTHOUGH IT DEPENDS ON THE PREFERENCE OF AN INDIVIDUAL.

CLOSE GRIP BENCH PRESS

PRESSING MOVEMENTS WILL YIELD STIMULUS TO TRICEPS BUT WILL NOT ABLE TO OPTIMIZE PROGRESS ON THEIR OWN.SO FOR BETTER OVERLOAD AND PROGRESS YOU SHOULD DO MULTIPLE EXERCISES TO HIT EVERY HEAD OPTIMALLY AND YIELD MORE STIMULUS TO GROW.

WORKOUT

TRICEPS PUSH DOWN

1 EXERCISE THAT TRAINS ELBOW EXTENSION WHERE ELBOWS ARE MORE EXTENDED LIKE TRICEPS PRESS DOWN FOR LATERAL HEAD.SINCE LONG HEAD IS MORE SHORTENED AT THE SHOULDER PUTTING IT IN MORE ACTIVELY INSUFFICIENT POSITION.

OVERHEAD TRICEPS EXTENSION

1 WHERE SHOULDERS ARE MORE FLEXED LIKE OVERHEAD TRICEPS EXTENSION FOR LONG HEAD.AS IT IS MORE LENGTHEN AT SHOULDER JOINT.THERE ARE VARIETY OF DIFFERENT OVERHEAD EXTENSION.

BENCH DIPS

THEN DO SOME FORM OF DIP TO HIT EVERY HEAD.GRADUALLY MOVE YOUR WAY TO WEIGHTED DIPS TO GENERATE MORE STIMULUS FOR TRICEPS GROWTH.BUT KEEP IN MIND KEEPING A PROPER FORM THROUGHOUT THIS EXERCISE IS IMPORTANT AS SLIGHT CHANGE IN THE FORM CAN LEAD TO SHOULDER INJURIES.

FINISHER – MEDICINE BALL PUSH UPS AS PUSH UP DONE ON A UNSTABLE SURFACE WILL LED TO MORE TRICEPS ACTIVATION.

MEDICINE BALL PUSH UPS

SO, YOUR TRICEPS WORKOUT WOULD BE

1.OVERHEAD TRICEPS EXTENSION
2.TRICEPS PUSH DOWN
3.DIPS
4.MEDICINE BALL PUSH.

OF COURSE YOU WILL HAVE TO CHANGE AND MIX YOUR WORKOUT AFTER SOME TIME.AS THERE ARE PLENTY OF EXERCISE TO CHOOSE FROM AND YOU SHOULD CHOOSE EXERCISES WHICH SUITS YOU THE BEST AND PUT LESS STRAIN ON YOUR JOINTS.

*NOTE – IT IS NECESSARY TO PLAN YOUR WORKOUT FOR BETTER RESULT.BECAUSE DOING IT WITHOUT A PROPER STRUCTURE WILL HINDER YOUR GROWTH.

GRIPS

UNLESS TRYING TO HIT SPECIFIC HEADS FOR VISUAL SYMMETRY.YOU SHOULD USE VARIETY OF GRIPS.

FREQUENCY

ALTHOUGH IT DEPENDS ON INDIVIDUALS AND THEIR PREFERENCES BUT DOING MINIMUM 8 SETS FOR A MUSCLE GROUP IS ESSENTIAL FOR MUSCLE GROWTH AND DOING 14-20 SETS A WEEK IN BEST FOR HYPERTROPHY.

WORKING A MUSCLE AS FREQUENTLY AS FREQUENTLY AS 2 TIMES A WEEK IN OPTIMAL.