Friday, March 25, 2011

The Top 3 Exercises for your Tricep

The triceps brachii consists of 3 heads: the lateral head, the medial head, and the long head.  Along with the anconeus, the tricpes brachii is primarily responsible for elbow extension.  All 3 heads of the tricep are active during all tricep exercises; but, there are some exercises that seem to emphasize one particular head over the other two.

In order to emphasize the lateral head of the triceps surae, perform a tricep pushdown with an overhand grip on the bar with your elbows near your side.  If you would like to emphasize the medial head, perform the same exercise with an underhand grip.

When trying to emphasize the long head, you must move your elbows anterior to your spine, such as an overhead tricep extension exercise, a skull crusher, or a french press.

Adding these 3 exercises to your tricep routine should improve the effectiveness of your tricep workout.  Like all other tricep exercises, try and exercise through a full range of motion, and especially fully extend the elbow at the end of the movement.  Try doing 10 to 12 reps to failure to really add size or 15+ reps to tone your arms.  Happy lifting!!

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