Rock Your Triceps

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Narrow Grip Tricep Pulldowns

Grasping each side of a rope on a cable machine and keeping your back and head straight, pull down keeping both ends of the rope together. This will emphasize the work on the lateral head of the tricep. Keep those elbows tucked in close to the front of your body so that the exercise is more comfortable to perform.

Tricep Kickbacks

This requires balance in your core in order to perform the exercise perfectly. First kneel with one leg on a bench, lean forward and place the adjacent arm straight down on the bench to balance yourself. The core of your body should now be parallel to the floor. With a dumbbell in your other hand, have the upper arm run flush against your side (parallel to the floor) while the lower part of your arm is holding the weight pointing down towards the floor. This should form a 90-degree angle. Raise the weight while keeping your elbow completely stationary. Pause if you can when your whole arm is straight and parallel to the bench/floor, then slowly lower the weight back down to the starting position (90 degrees). Good form is absolutely vital. Try positioning yourself in front of a mirror to make sure your upper arm doesn’t drop from being parallel to the floor. Do not swing the weight up and down, and, if you can, try to keep your eyes on the mirror (this will keep your head straight and help your form).

These exercises will provide a solid foundation to your tricep routine. As with any muscle group it’s best to give yourself 72 hours rest before working it out again. Your muscles need to repair themselves to grow. Extra care needs to be taken with your triceps to prevent overworking due to the fact that many chest exercises incorporate your triceps as well. Take a simple bench press for example. Of course your chest is getting worked the most but your triceps are also being worked, pushing and supporting the weight you’re raising. So to give your muscles the 72 hour rest they require, try to work your triceps and chest on the same day. Alternatively, you can also assign a single day for your tricep and bicep exercises (appropriately called your ‘arms workout’) and assign your chest workout at least 72 hours apart. Of course you could also give yourself a single session comprising solely of your tricep workout, as long as you remember those vital 72 hours of rest before doing any other exercise that works that group.

Needless to say, without the right fuel for your engine you won’t be getting anywhere soon. So make sure you eat plenty of proteins divided up into 5-6 small meals a day. Keep in mind that after any workout your muscles crave protein, and, if you can get it to them in a sacred 30-minute gap from your last exercise, you may find yourself taking some shortcuts to fast gains. Remember, the only corners that should be cut are in those big arms. Create that perfect ‘horse-shoe’ look in your triceps and then get a new wardrobe of shirts to replace all those torn sleeves.

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