Hello and welcome. In this article, we will be going over the best tricep exercises, get them massive, the guaranteed and effective way. Triceps of the Gods. Now we get into the Triceps brachii muscle ( Triceps ).The triceps muscle comprises two-thirds of the upper arm and the bicep comprises one-third of the upper arm. Small triceps, small arms, big triceps results in large arms. The triceps brachii (triceps) is a large, three-headed muscle of the upper arm.
Anatomy of the Triceps
1. long head: originates at the infraglenoid tubercle of the scapula. From there it courses between the teres major and the teres minor and divides the axillary space into two halves.
2. medial head: has its origin at the dorsal humerus distally from the radial sulcus. Its fibers are connected with the medial inter muscular septum.
3. lateral head: originates at the dorsal humerus proximally from the radial sulcus where it is fixed to the lateral inter muscular septum.
All three heads together form a thick tendon which inserts at the olecranon of the ulna and additionally to the capsule of the elbow joint and antebrachial fascia. Below the triceps tendon is the essential bursa, which plays a critical role in preventing excessive friction of the tendon with the olecranon (subtendinous bursa of triceps brachii).
Role of the Triceps and Injury prevention
Playing with a ball in any capacity are movements that require the use of the triceps. When you possess strong triceps, you can perform actions with superior power. When the triceps contract isometrically to maintain a specific angle of the elbow, they assist you to do fine motor movement activities such as writing and drawing. Sturdy triceps allow you to maintain an anchored position for longer periods of time.
The triceps are vulnerable to tendinitis, especially when you use them constantly involving movements such as throwing, swinging, pushing or hammering. You should seek a medical professional if you experience ongoing pain in the back part of the upper arm near the point of your elbow. Strengthening your triceps can help reduce the risk of injury.
Forging upper body with Triceps involvement
The triceps assist in bench pressing and push-ups. Play a critical role in chest development. If you desire to improve on your bench and push-ups, then it is crucial to strengthen the triceps. The greater your bench press is, equals better chest development. Stronger chest and triceps combined will allow you to perform pushing movements effortlessly. Movements such as pushing a stroller, a shopping cart or perform better at sports.
There are many triceps exercises that you can perform properly, that will increase the size and strength of your arm. We all want our triceps to resemble that of a horseshoe. With proper form and conditioning, you can achieve the desired results. Triceps of the Gods. The following exercises are some of the best tricep workouts. My personal favorites and has help me to achieve twenty-one-inch arms and maintain to this day. Keep in mind that Rome was not built in a day, and it will not happen overnight. Just keep at it, be excited and watch them grow.
1. Close Grip and/or Diamond Pushups (Incline, flat and decline)
2. Skull Crushers (using a barbell or dumbbell)
3. Tricep kickback or one arm Triceps kickbacks
4. Tricep Extensions
5. Lying Triceps extensions
6. Close Grip Bench Press (also works chest)
7. Tricep Dip
8. Cable Tricep Pushdown (can use bands as well), (favorite tricep exercise)
How I did it
Arms have always been my favorite body part to work on and I find them easy to develop. I find working on arms enjoyable compared to other body parts. I also believe Biceps and Triceps are easy to work on. I would perform exercises on my triceps three times a week. Mon, Wednesday, and Friday. You can work the entire body in each session, or divide your sessions between, for example, the upper body one day, and the lower body the next.
Every two weeks I would work on mass, definition or strength. Strength involves using much heavier weights, stay within 6-8 reps. Mass involves using heavy weights and staying within 8-12 rep range. Definition involves light weights and staying within 12-15 rep range. I would perform different exercises every two weeks. Tempo would be medium pace in order to feel the muscle work. Avoid upper arm muscle pain, basically, if you rush any exercise, you risk injury and are basically wasting your time and energy. So take your time. Warm up first, then stretch. Don’t overtrain. Work harder, but shorter. I suggest no more than 1.5 hours a day, 3-5 days a week. Finally, make sure to include cardio. Good cardiovascular health improves blood flow, a requirement for muscle growth. The standard recommendation is 150 minutes of moderate cardio each week, or 75 minutes of vigorous cardio, or an equivalent combination of the two. Examples of cardio include running, biking, swimming, and any sport that involves constant movement.
Again, concentrate on the workout and utilize muscle-mind connection. Important note, always before and immediately after any workout, consume a protein shake. Contrary to popular belief, It is a must to consume protein, whether in liquid form or solid. How can you grow muscle without protein. It just ain’t gonna happen. Protein is used for many functions not only for muscle growth. Protein is required to build and repair muscle cells, hormones, blood cells, enzymes, antibodies, and antigens. Aim for between 1-1.8 grams of An amazing delicious Protein per kilogram of body weight. For example, if you weigh 180lb, take in at least 81-146g of protein every day. Drink plenty of water. The body needs a sufficient amount of water to build lean muscle at an optimal rate. Eat regularly. Rather than having two or three large meals during the day, something we’ve grown up with. Change your eating habits so that you are eating five or six smaller meals during the day. Take your vitamins daily. In addition to a well-balanced diet, including a multivitamin supplement to your dietary regimen. It will ensure that your body is getting the full amount of vitamins and minerals it needs to stay healthy. Get plenty of rest. Your body needs time to recover, and to repair (build) your muscles, and to do that you will need at least 7 or 8 hours of sleep a night. Avoid caffeine and alcohol for deeper sleep.
Thank you for reading my article. I put a huge emphasis on Triceps because it is an impressive part of the body, helps in many activities, and increases the overall size of the arm along with having The best Bicep workout. Like any muscle, you must pay attention to detail, proportions and employ maintenance to sculpt your triceps into perfection. Understand the importance of rest. Your muscle repairs itself and grows as you sleep. What worked for me, may work for you. If you are persistent, patient and focused. You will achieve the results you desire. I am one that doesn’t believe that genetics play a role in it. To me, that is a bunch of nonsense. We all came into this world as infants, some grow taller than others, but we are basically all built the same way and have the same capabilities. It is ultimately based on you, and how bad you want it. Don’t compare yourself to others or make excuses, just get up from the couch, stop being lazy, work your ass off and enjoy the fruits of your labor. Go ahead and get started. Make it happen. You only live once, so make it count. If you have any comments or want to ask me a question, please do so below, and I will get back to you asap. Thank you for reading. Until next time here is to a better version of yourself…