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An Inside Look at My Triceps Workout
September 15, 2010
This week we are going to take an inside look at my current triceps routine. The triceps consists of three muscle heads (lateral, long, and medial heads). Interestingly enough, each head has a distinct attachment at it's origin but all have a common insertion point at one tendon that attaches to the ulna. To get full triceps development calls for stimulating all three heads equally, which calls for a variety of compound and isolation movements. Although every triceps exercise hits all three heads to some degree, some are better than others at stressing individual heads. This is a key concept in choosing the exercises that I do.
The Medial Head and Overall Triceps Mass
You achieve maximum medial head stimulation (and some long head stimulation) when your arm is straight out in front of you, close to perpendicular to your torso, as in lying triceps extension. Recently, MRI studies suggest that doing them on a decline is best for maximum triceps activation. In my current phase of training, I am doing Decline Close-grip Bench Presses because it is actually a better mass building exercise for the triceps. As with all my first compound movement for each bodypart, I am attacking it Max-OT style. 4 sets of 4-6 reps (after warm-ups and acclimation sets).
The Long Head of the Triceps
Because the long head attaches to the shoulder blade, it is best brought into contraction when the arms are brought overhead. This is because a maximum triceps stretch occurs when you lower your arm behind your head, as in the bottom of a standing triceps extension. There a many versions to choose from. In my current phase of training, I am doing the 1-Arm Overhead Dumbbell Extension. Here I do 8-10 reps per arm, but I don't rest. I go non-stop until I complete 4 sets on each arm. Usually by the last set, I am only getting 6 reps or so.
The Lateral Head of the Triceps
Your lateral head is best targeted when you reach full tricep contraction with you arm down next to your side with your elbow locked and muscle fully flexed. Triceps kickbacks or pushdowns are great for this. I LOVE the Pushdown...which is why it is my closer of choice for my current triceps program. I'm hitting it Heavy Duty style. One set till failure. Ok...I don't always hit failure. My goal is to reach 20 reps no matter what. If my weight selection is good enough, I reach failure right around 20. Sometimes I have to do a drop-set to complete it. If my choice is too light, I make a note of it and do a better job in my weight selection for next time.
There you have a look inside of my current triceps workout. Watch the videos to make sure you are executing properly. I'll see you next week for an inside look at my training for another bodypart.
See you then! In the meantime....
TRAIN WITH PASSION!!!
James Cipriani - CFT, CSCS
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