|
Bodybuilding
Program Basics
|
Isolated
Muscle Training
Monster
Triceps by
Allen Martin
They make up the biggest trio in bodybuilding.
No, not Arnold, Franco, and Lou.
These three components combine to make up a vital element
of your upper-body development. They’re known as
the brachialis, the brachii, and the pronator teres,
but in more simple, direct terms, we know them as your
triceps.
For men, they seem to be one of the more difficult
to develop muscles in your upper torso. To women, they’re
lost somewhere underneath that drooping bag that sags
under your arms.
Nonetheless, these three muscles are a part of your
anatomy. It just takes the proper training and dedication
to lure them out.
Here are a few triceps exercises that will help you
in your quest:
CLOSE-GRIP BENCH PRESSES: These are just like they
sound. They are bench presses except with a much narrower
grip than what you’re used to with standard bench
presses. The closer your hands are together during this
exercise, the more of the emphasis is placed on the
triceps.
Grip the bar so your index fingers are about six inches
apart from one another. After lifting the barbell off
the rack, slowly lower the weight to the mid-chest section.
Just before the bar touches your pectorals, reverse
the motion and begin to push the weight upward. As you
approach the starting position, you should feel the
tension in your triceps muscles as opposed to in your
chest. Do not lock your elbows out, but be sure to squeeze
your triceps during the contraction.
Try doing three sets of between 10 and 12 repetitions.
PARALLEL BAR DIPS: Like the close-grip bench presses,
dips will place some stress on your pectoral muscles
and your deltoids. However, the main target with be
the triceps, especially if you maintain an erect posture
during the exercise.
Come off of your feet as your grab onto the bars and
cross your ankles underneath you. Slowly bend your arms
as you lower your torso toward the floor. When your
elbows are completely bent and you cannot go any lower,
raise your body back to the starting position, where
you’ll squeeze for a moment.
Depending on how advanced you are, you can hang weights
from belt around your waist for extra resistance. For
now, try 3 sets of 10-15 reps of your own body weight.
Apollo Supplements.com - http://www.apollosupplements.com
- Health & Fitness Supplements/Nutrition –
40% to 70% off. Find a huge selection of Health &
fitness supplements & nutritionals at Apollo Supplements.
We carry all major name brands including AST, EAS, Optimum,
Muscletech, and many more.
Copyright ApolloSupplements.com - MuscleMaster, Inc.
About the Author
None
|
