triceps

Strong arms contribute to functional strength, making daily activities and workouts like weightlifting and pushing objects easier and more efficient. Also, it is just cool to have jacked arms! Strong arms and a well-developed upper body also contribute to better joint stability and reduce...

Four to eight weeks of this workout will result in arms growth and tight T-shirts. By Michael Schletter, CSCS*D, NSCA-CPT*D Curls, rope pressdowns, reverse curls, dips and done. Sound like a familiar arm workout? It’s probably because that’s the one you see everyone doing all the time, so...

Let’s be honest: When it comes to nice, juicy arms, some of this is going to come down to luck of the draw and having the right parents. We’ve all met people in the gym who are printing off tickets to the gun show like they’re going out of style, but have never touched an arm day once in their...

Strong arms contribute to functional strength, making daily activities and workouts like weightlifting and pushing objects easier and more efficient. Also, it is just cool to have jacked arms! Strong arms and a well-developed upper body also contribute to better joint stability and reduce...

Given a choice between leg day and arm day, which one would you choose? It’s not like training legs is not essential because it is, but nothing gives you instant gratification more than a wicked arm pump. In the mirror by the dumbbell rack, doing endless biceps curls and shoulder raise...

Bret_ContrerasElite Coach First, I apologize if I left out one of your favorite exercises. Don’t take it personally. I performed these experiments in my garage, and while I have one of the baddest garage gyms in Arizona, I don’t have a lot of machines. So you pec-deck folks can drop me some...

An in-depth look at strength coach Charles Poliquin's new arm training book. When I heard that Charles Poliquin was set to release a new book on arm training, I have to admit that my initial reaction was less than enthusiastic. First of all, it's arm training. It's been done to death...

4 Effective Supersets Some believe direct arm training doesn’t add pounds to your big compound lifts. Those people are wrong. Completely neglecting direct biceps and triceps work will hold back your big lifts. But many lifters are confused about when and how to add direct arm training into a...

The signature mark of someone who has paid their dues in the iron asylum is sleeve-splitting arms. Nothing says, “Wow, they must be a badass!” like having tennis-ball biceps and horseshoe triceps. So, what’s the best arm workout for mass? Among the best arm exercises are barbell curls and dips...

10 Rules and 6 Lifts for Biceps & Triceps A Blueprint for Bigger Arms Having trouble building your biceps and triceps? Adopting some staple exercises and simple rules to follow will guarantee success. Consider this your blueprint for bigger arms. There are ten rules to follow, but here’s a...

The strict barbell overhead press is the gold standard for pressing. The bench press is excellent and gets a lot of attention, but you are stronger in the horizontal plane and have the bench’s stability helping. With the overhead press, it’s two hands on the barbell and two feet on the ground...

The Truth About Biceps and Triceps Training Is Your Arm Workout Really Necessary? In bodybuilding, an exaggerated arm size is part of the “look.” Few can achieve that look without at least some direct arm work. If your goal is to compete in bodybuilding, or you want a bodybuilder-like...

The stability provided by the sitting cable cuff tricep extension workout is a crucial feature. You can maintain your shoulder blades locked down since you have a bench for support. This keeps your shoulders from moving and allows you to concentrate only on channeling stress into the triceps...

If you're a competitive bodybuilder, then a pair of killer arms are essential for making your mark in any competition you enter. If you're just a beach bodybuilder, a set of well developed biceps and triceps is very much needed to make acquaintance with the fairer gender in your travels. If...

For all gym rats and lovers of bodybuilding, you'll realize that not all muscle groups are easy to build; while some are quite easy to build, others are now challenging. Your calf muscles, your abdominal muscles, and your forearm muscles are all examples of muscles that are hard to build. These...

Front Loading Efficient people instinctively try to get the majority of their work done early in the day (this also applies to week or month). The rationale is simple: you have more energy early in the day than you do later on. Therefore, when I create training programs for my clients, I rarely...

Few bodybuilders are made in the mold of Arnold Schwarzenegger. Sure, everyone wants to be the next Arnold, but who could conceivably duplicate the mind-numbing training volume and frequency he achieved? He didn't just train shoulders and arms for 60-plus sets—he did it 2-3 times a week with...

Considering the triceps muscle makes up two-thirds of your upper arm mass, it’s no secret that triceps-focused exercises like certain dip variations should dominate arm day. Triceps dips (or bodyweight dips) are a classic, tried-and-tested exercise known for not only adding strength and size to...

By Adam Bisek The Triceps Brachii Anatomy The triceps brachii is composed of three heads; long, medial, and lateral. All three heads span the upper arm (humerus) and attach to the forearm (ulna). However, the long head originates at the shoulder blade (scapula), while the medial and lateral...

If you asked 100 gym rats whether they’d love to have that horseshoe triceps appearance, 99 would say yes. The one person who said no to that is obviously lying and haven’t been including any tricep exercises in their routine. The triceps make up over 2/3 of the upper arm and it takes time and...