They say “almost” only counts in horseshoes and hand grenades. I lack the experience of the latter however I can say that the building a solid “horseshoe” takes more than an “almost”. That is what that phrase refers to right… If you want to be taken serious-“ish” when you’re “straight flexin” in the mirror at Golds you better be packing some mass. Otherwise you’ll end up as tomorrow’s meme.
To sport 20” guns like A’nold…hashtag WokeUpLikeThis , hashtag NattyLikeMyPeanutButter, hashtag TheTerminator, necessitates hammering your tri’s. Do they account for 2/3’s of your arm? Who cares, but the fact is they make up more of your arm’s girth than your biceps and they’ll aid your bench press. Who doesn't want that? These are our top 3 moves for tricep mass.
So roll up your sleeves & get JACK3D!!!
Close Grip Bench Press
Over 2/3’s of your triceps are made up of fast twitch muscles . This means that going hard and heavy will provide the greatest stimulus for hypertrophy. Matt Vincent of TEAM USPlabs says to perform close grip work at shoulder width and squeeze the bar on the way down bringing your elbows into your lats. The bar should hit the chest at sternum to upper abs and then drive through your heels and press. As the bar rises it will come back toward face slightly and finish over your shoulders.
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Incline Skull Crushers
To properly stimulate the long head of the tricep (the only muscle on the upper/back of your arm) you need to get in some overhead work. Bring the bar above your head to get a nice stretch which will further engage the long head. Cassie Bishop NPC Figure competitor says: “In my experience, doing skull crushers on an incline prevents you from accidentally turning the movement into a press. With your hands up higher, your triceps are forced to do the work. These do put the elbows in a somewhat vulnerable position, so it's a smart move go with mid-range to higher reps on these.”
I like to utilize these with high reps. Even though the triceps grow well with low reps, they also have a high glycolytic capacity (ability to use fuel from broken down sugars). In turn this can lead to a greater environment for growth. Renegade Training Founder John Davies says: "This should be a position where tension is still on the triceps before beginning the lift. The ‘lats’ will feel somewhat flexed (‘engaged’) at this time as the weight is pulled down with handles pulled slightly outwards. Maintain tension, hence do not ‘lock-out, before flexing the triceps at the (near) bottom of movement (peak contraction)."
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Ultimate Tricep Mass Workout
Close Grip Bench Press
6x4 // 5-0-1-0 Tempo
3x8 // 4-1-1-1 Tempo
Mini Band Tricep Pressdowns
Prepared by Nik Ohanian
The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.