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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.
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