Today I’ll be discussing the triceps muscle (the back of the upper arm) and what exercises to perform in order to build and tone that area of the body. First, let me give you a little background about the triceps. The proper name of the muscle group is the triceps brachii, and it’s made up of three muscles (hence the word tri): Lateral head, long head, and the medial head, collectively known as the triceps. They are responsible for extending the arm. I chose to start the series with this muscle group due to the amount of questions I receive concerning how to train this area.
In order to train the triceps, the arm must extend at the elbow in order to contract the muscle, so it should be assumed that in each of the following exercises the arm will bend at the elbow and then straighten to full extension. This can be accomplished through a number of good training methods. I will be focusing only on the exercises and not on the number of reps, sets or weight a person should lift, simply because that depends on the individual and what he/ she wants to accomplish. Also, I will be giving a general description of how to perform the exercise, assuming that if you try these you are already working out on a regular basis and so are somewhat familiar with the terminology. However, for more details, you can contact me directly by phone or email.
Let’s begin with dips. Dips are considered a compound exercise because they train more than one specific muscle group. In this case, the anterior (frontal) shoulder and some of the chest come into play. Using a chair or dip bars, you lower your body by bending the elbows until they reach a 90-degree angle, and then extend the arms by straightening the elbow and returning to your starting position. This proves difficult for some people, but an excellent means of training the triceps.
Another excellent exercise is the overhead dumbbell extension, which works best with either a single dumbbell or two dumbbells, training each arm independently. It is usually most effective done from a sitting position, with the dumbbell(s) overhead. Be sure to keep your neck straight and your elbows in close to the sides of your head.
The third exercise is a triceps extension using a bench, performed from a lying position. The first method uses a barbell, while the second uses two dumbbells. However, both are performed while lying on your back on the bench, starting with your arms perpendicular to the floor. You then bend your elbows, lowering the barbell to your forehead, or if using dumbbells, to your temples, while keeping your upper arms stationary.
The fourth exercise is the triceps pushdown. This is performed from a standing position using a cable weight machine. You can usually find this type of machine at the gym or on a home gym. From the standing position you push down, move your arms from a 90- degree angle at the elbow to a straightened position, or full extension, while keeping the upper arms against your sides.
The fifth exercise is what is usually known as a triceps kickback. It is a single arm exercise that is performed by bending at the waist to a 90-degree angle, bracing yourself with your free hand, and using a dumbbell, straightening the arm from a bent position to a full extension, again while keeping the upper arm against your side.
Hopefully this shed some light on your triceps workout, and check back next issue for biceps tips. Remember, you should think of the entire body as a whole, so it is important to train it accordingly. Never focus on just one area while neglecting the rest. Give these exercises a try—I think you’ll find them both effective and beneficial!
Melissa Allen, BS, CPT, CES is a certified personal trainer, corrective exercise specialist and Medifast health coach, is the owner of the Optimum Condition Corrective Exercise & Performance Center, located in El Cajon, in the East County of San Diego. We specialize in customized fitness training and corrective exercise for both recreational athletes and post-rehab clients, as well as guaranteed weight loss programs or your money back. You can schedule a free consultation to help you get started. Please visit her website at OptimumCondition.org.
