BodybuildingPro.com Training Database Bodybuilding Articles The Trio of Terror
They make up the biggest trio
No, not Arnold, Franco, and Lou.
These three components combine to make up a vital element of your
upper-body development. They’re known as the brachialis, the
brachii, and the pronator teres, but in more simple, direct terms,
we know them as your triceps.
For men, they seem to be one of the more difficult to develop
muscles in your upper torso. To women, they’re lost somewhere
underneath that drooping bag that sags under your arms.
Nonetheless, these three muscles are a part of your anatomy. It
just takes the proper training and dedication to lure them out.
Here are a few triceps exercises that will help you in your
CLOSE-GRIP BENCH PRESSES: These are just like they sound.
They are bench presses except with a much narrower grip than what
you’re used to with standard bench presses. The closer your
hands are together during this exercise, the more of the emphasis
is placed on the triceps.
Grip the bar so your index fingers are about six inches apart from
one another. After lifting the barbell off the rack, slowly lower
the weight to the mid-chest section. Just before the bar touches
your pectorals, reverse the motion and begin to push the weight
upward. As you approach the starting position, you should feel the
tension in your triceps muscles as opposed to in your chest. Do not
lock your elbows out, but be sure to squeeze your triceps during
Try doing three sets of between 10 and 12 repetitions.
PARALLEL BAR DIPS: Like the close-grip bench presses, dips
will place some stress on your pectoral muscles and your deltoids.
However, the main target with be the triceps, especially if you
maintain an erect posture during the exercise.
Come off of your feet as your grab onto the bars and cross your
ankles underneath you. Slowly bend your arms as you lower your
torso toward the floor. When your elbows are completely bent and
you cannot go any lower, raise your body back to the starting
position, where you’ll squeeze for a moment.
Depending on how advanced you are, you can hang weights from belt
around your waist for extra resistance. For now, try 3 sets of
10-15 reps of your own body weight.
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