Large Arms are Mainly Made up of Triceps


Virtually all bodybuilders have a healthy desire to develop large, muscular arms and to try to emulate their champion hero, to receive top honors and possess full-bellied biceps and massive triceps.  While it is the biceps which are usually flexed under the spotlight, it is the triceps which make up the main muscle mass of the upper arm.  It is the triceps which fill out the arms and give them that powerful appearance, providing a pleasing contour to the overall shape of the flexed or extended upper arm.

The Hallmark of a Champion

When the triceps are fully developed they resemble the shape of a horse-shoe with variations noticeable on top contenders, according to genetic muscle fibre insertions.  Massive triceps, the hallmark of a champion, add impressiveness, beauty and of course size to the upper arm.  With an extensive range of exercises available using free weights, cables and auxiliary apparatus, triceps specialization, via hard work, will soon produce dramatic results.

Tricky Triceps Anatomy

The triceps muscle, situated at the back of the arm, comprises the greatest bulk of the upper arm.  It extends the entire length of the back of the humerus bone.  As its name implies, the triceps muscle is divided into three “heads”.  The Internal, or short head, the Middle or long head, and the External head.  The internal head arises from the back of the humerus and from its inner border, commencing above narrow and pointed and extending below, near to the trochlear surface.

The Middle or Long head arises from the depression immediately below the glenoid cavity of the scapula, giving the arm its sweeping curve and adding thickness to the rear of the arm  The external head arises form the upper and outer part of the back of the humerus and gives thickness to the arm.

The common tendon of the triceps receives the muscular fibres from all three heads, commencing about the middle of the back of the muscle causing a flattened surface form.

It is inserted below into the olegranon process of the ulna with an expansion of the tendon continuing downwards on the outer side, passing over the anconeus muscle to blend into the deep fascia of the forearm.

The function of the triceps is to straighten the forearm not as you may believe by pushing, but by pulling.  It’s a physiological fact that all muscles pull and the triceps can pull harder than most.  With intense training, current bodybuilding stars now handle really heavy weights in such exercise as triceps extensions, with up to 140 kgs. and alternate presses with 65 kg dumbbells and press behind neck – a favourite of most –using 140 kg or more.

Vast Choice of Exercises for Triceps

The choice of possible triceps exercises is vast, ranging from the various so-called “pressing” movements which involve multi-muscle combinations, i.e. deltoids, pectorals, trapezius, etc. to the purer more isolated or concentrated triceps extension type of exercises.

Although the combined contraction or pull of the triceps acts to extend the elbow joint and straighten the arm, because of the three separate origins of the “heads” they can be developed or certainly influenced by differing, specific moves/exercises.

In performing some exercises, various heads take over the action at certain stages, thus enabling the triceps to be almost sculptured to individual taste or design.  Although “free’ weights are mainly used, there is a wide range of specialist equipment, almost exclusively suitable for the triceps, notably cables or pulleys, which isolate the triceps.

Showpiece Arms

Other activities such as hand balancing and gymnastics will also provide plenty of exercise for the three heads of this impressive upper arm muscle.  In fact it is usual for balancers and gymnasts to have exceptionally good development of the outer head of the triceps.  Just take a look if you get the opportunity to watch the Olympic gymnasts in action and note their fine arms (and deltoids).

 The universal exercise formerly used for the triceps in conjunction with the deltoids, was once the standard overhead press with dumbbells or barbell.  Record dumbbell lifting with either heavy poundages or going for high reps was a popular challenge for earlier lifters and bodybuilders.  Later, to further train and provide even more pressing ability, “so-called “assistance” exercises were introduced including the pressing overhead of weights whilst sitting or kneeling on the floor, so that no help was provided by jerking or body moves, making the exercises pure arm work.  This type of exercise develops the deltoids and serratus muscles as well as the entire triceps.

Try Push Ups

Another pressing alternative is the exercise which brings into force the pectorals and anterior deltoids as well as the triceps – a favourite throughout the bodybuilding history – I refer of course to floor dips or push-ups. Simple floor dips are often overlooked for more elaborate exercises with expensive apparatus, yet push-ups produce fine results and provide the trainer with many interesting muscle-building variations on a theme. For example, floor dips are far safer than bench presses for people who want, or have to, train alone, and produce good pectoral development and with it fine triceps. Progression can be achieved, i.e. to make the exercise tougher, by  continued
 

cont'd...just elevating the legs, e.g. on to a block or chair, or placing a barbell plate on to your back. Granddads or dads can try the exercise with one or more of their offspring sitting on your shoulders/back – the kids love it – and it’s a good muscle maker. Alternatively have a training partner press down onto your shoulders to give an extra resistance, varying the pressure to allow you to pump out those last important three reps: and its tops for pre-contest warms ups and pec pumping.

Experiment

Further variations on the pressing theme are Decline presses, which again involve the chest, lats and of course triceps. Using similar muscle groups you can try parallel bar dips, a favourite of many a bench press champion and star bodybuilder; and if you want to make life real hard you can dip with added weights attached to your lifting belt. Former muscle star Marvin Eder could dip with two training partners hanging on to his waist, and modern guys at the top can dip with an added 100 kg or more. Just watch the lats, pecs and triceps pump with this one!

With experimentation you will discover that dipping with elbows close to the body will really work the main pectorals, and put great stress onto the triceps.

If the hands are narrower than shoulder width, the triceps take over and get maximum involvement and muscle pump. Start the exercise in a locked-out arm position, keeping the body upright and rigid. Bend the elbows lowering slowly, go as low as comfortable stretching the muscles, then press back up to the first position making sure at the finish you vigorously contract the triceps for maximum definition/cuts/striations. Although reps may be low for you at first, as it’s a tough exercise even without weights, you should be able to increase with reps, then take the normal progress route by adding poundage to a lifting belt.

Remaining within the group of pressing moves, we must include cables or strands (once called chest expanders) for both overhead and press behind neck or back moves; you can also try this with wire cables or pulleys. However, it took the introduction of isolated triceps exercises, e.g. French presses or standing triceps stretch before massive arms become widespread. This exercise has many variations, including seated and lying barbell or dumbbell extensions, and you can also use the specially designed E-zee curl triceps bar which takes the stress off the joints, being less painful on the wrists. Equally comfortable and thus popular cable or lat machine pull downs (or press downs) at times carried out using a rope thrown over the hand bar. When the elbows are held wider than the hand spacing these exercises strongly influence the lateral head of the triceps, i.e. the Area below the shoulder. A choice move of many muscle stars is the version of this exercise where one lays down, i.e. face down and extends a cable. Other champs use a pedestal to rest the elbows upon, the hands close together grasping a “V” bar attached to the pulley.

Head to Head Specialization

For the internal head try lying triceps extensions with a barbell using a narrow to shoulder width grip. Lift from bench to overhead lower fully in control to the neck without impact, raise to extended arm position and repeat for reps. This exercise brings quick results and can also help to raise your bench press power.

You can also try the same exercise with dumbbells, as before, but with even more concentration. Always make sure when using dumbbells that the collars are really tight. Bodybuilding Monthly International does not wish our reads to obtain bumps in the wrong places! Further exercises for the long head are called cable push downs, lat machine triceps push downs (with elbows tucked into the sides), close grip bench presses, dumbbell bench press; press ups and vertical dips. Stress can be alternated from triceps to pecs or reverse by a simple shift of the writs and hand spacing; so try it out for yourself.

Also good for the long head are dumbbell kick backs (once a favourite of the first Mr. Olympia Larry Scott) or one of the many versions of single arm cable extensions.

The exercises are much the same for the Middle head i.e. standing or lying triceps stretch with barbell or dumbbells. Also try the exercise using an end-loaded dumbbell rod, or the two-handed version using an E-zee bar. Virtually all top trainers use this exercise which brings rapid results. It is a safe move, and considerable poundage can be used, but remember the golden rule to avoid injuries or tears, and warm up first as the elbows are very vulnerable and injuries kill progress. The single arm extensions with dumbbell furthers even more isolation, allowing great concentration. Using an incline bench takes more effort due to its extra angle or sustained stress. Other fine exercises are the aforementioned floor dips with narrow hand spacing and close-grip bench presses.

Finally for the External head, try most of the previously mentioned muscle pumpers, especially close-grip bench presses, narrow hand-spaced dips dumbbell bench presses and narrow grip pulley/cable press downs.

Triceps Training System

Take your choice form several of the aforementioned exercises to give the triceps plenty of work. Beginners can pick from one or two moves, normally those involving other muscle groups for value i.e. overhead lifts like press behind neck or bench presses. Intermediates should decide upon two to four exercises with advanced trainers settling for up to five specialists triceps moves, designed to work to the full at all three heads, plus several synergistic/compound exercises, the popular example being bench press or again press behind neck. For real tough triceps, training i.e. for the advanced lifter a suggested pre-exhaust (Bob Kennedy) type of routine, also one involving the super-set principle would be triceps pressdowns 3 x 7, supersetted i.e. you follow right on into the next exercise without rest, close-grip bench presses then do lying triceps extensions 3 & 8 supersetted with normal dips. Using a brisk pace and train on last sets to outright muscle failure, always adding extra poundage as and when you can for progression. You will realize most if not all of the suggestions in this article are for experienced trainers Raw beginners should seek personal advice FROM their gym coach. Remember, Bodybuilding Monthly International can offer training by mail for newcomers to the sport. If you wish to specialize, then do so at the beginning of your workout when energy and enthusiasm is highest. Good luck.

Training Terrific Triceps
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