The 5 Worst Tricep Exercises

 



If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I’m always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know that they really want to see me flex my biceps. What most people don’t realize is that it’s actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show, people are actually gawking at the triceps more than the biceps.

With that in mind, it makes sense to make sure that you’re focusing as much on the development of your triceps as that of your biceps. Here are some common errors I see in their triceps training. So if you want bigger, stronger arms, be sure you’re not making one of these five tri training errors.

Failure to Include Close-Grip Bench Presses and Dips

While isolation exercises certainly have their place in an effective triceps-building program, you will never reach your “mass potential” without regularly including close-grip bench presses and dips in your workouts. These basic exercises allow you to team up with your chest and delts to lift prodigious poundage, which is necessary when you are after titanic tris.

Failure to Include Overhead Movements

The long head of the triceps makes up most of its mass and this is best activated by exercises where the elbows are up by the ears with arms overhead. Every triceps workout should include seated/incline overhead barbell, dumbbell, or cable extensions if the goal is to create arms that are freaky even when just hanging by your sides.

Using the Same Volume for Tris as Bis

I totally understand that everyone loves training biceps, but since the triceps are a more complex muscle (3 heads vs. 2 heads) they will require a bit more work to reach full development (unless genetically gifted in that area). While I normally recommend between six and eight all-out sets for bis, when I assign workouts for tris, I push the volume two to four sets higher.

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