Post by SwampGator on Jun 13, 2004 14:30:14 GMT -5
Taken from the Marine Corps Times by Jane Frank Atkinson
The triceps is a muscle with three heads, or points of origin: the outer, middle and inner heads. You need to work all three to ensure strong triceps. Many isolation exercises for triceps (press downs, french presses, skull crushers) work all the heads. However, the trick is in the grip. A reverse grip ( such as a french curl) targets the outer head while a palms-down grip (cable press downs with a bar) hits the inner head. A hammer-type grip, used with exercises such a rope press downs takes care of the middle head. Compound exercises such as v-pushups and close grip bench presses, while involving other muscles, also incorporate the triceps. When working the triceps, lift as much weight as you can, while maintaining proper form, to stimulate the muscle. Try 3 sets 8-12 reps per exercise.
Example routine:
1. Overhead triceps extensions with a dumbbell or EZ curl bar.
2. Close-grip bench press or v-pushups.
3. Dumbbell kickbacks.
4. Finish with a superset of tricep pressdowns with a rope or vbar and dips.
When performing dips, keep your torso erect throughour the exercise. To reap the most benefit from working triceps form is crucial. Don't cheat, eat clean, and do your cardio. Huge triceps will follow.
The triceps is a muscle with three heads, or points of origin: the outer, middle and inner heads. You need to work all three to ensure strong triceps. Many isolation exercises for triceps (press downs, french presses, skull crushers) work all the heads. However, the trick is in the grip. A reverse grip ( such as a french curl) targets the outer head while a palms-down grip (cable press downs with a bar) hits the inner head. A hammer-type grip, used with exercises such a rope press downs takes care of the middle head. Compound exercises such as v-pushups and close grip bench presses, while involving other muscles, also incorporate the triceps. When working the triceps, lift as much weight as you can, while maintaining proper form, to stimulate the muscle. Try 3 sets 8-12 reps per exercise.
Example routine:
1. Overhead triceps extensions with a dumbbell or EZ curl bar.
2. Close-grip bench press or v-pushups.
3. Dumbbell kickbacks.
4. Finish with a superset of tricep pressdowns with a rope or vbar and dips.
When performing dips, keep your torso erect throughour the exercise. To reap the most benefit from working triceps form is crucial. Don't cheat, eat clean, and do your cardio. Huge triceps will follow.
