After countless arm curls, full arms must be the most satisfying state you've ever been in. That's when it's best to clock in, take a picture of your form and record it, but you always end up with a cut short, do you get confused like that? Never satisfied with your arm circumference and want to have thicker arms.
Getting a good arm training routine is the key to developing huge arms, but which key movements are we not paying enough attention to? Today we sort them out one by one.
for some peeps, building balanced and well-defined arms can be a daunting task. For other peeps, canon-like brachial arms seem to be a natural fit.
Whether you have worked hard to train your triceps or not, i believe your existing triceps still need improvement. Here are the best triceps moves to balance the upper arms.
triceps muscles explained
the triceps extends up and down from the back of the upper arm and consists of three separate muscle bundles. The function of the triceps is to extend the arm at the elbow joint and to straighten the arm.
L long head - starts from the scapula and runs along the inside of the upper arm to the elbow.
L medial head - extends from the back of the humerus (upper arm bone) all the way to the elbow. This muscle bundle is mainly covered by the long and lateral heads and can be seen at the base of the upper arm.
L lateral head - starts at the scapula and runs along the outside of the upper arm up to the elbow.
when trained correctly, the lateral head forms a horseshoe shape in the lateral line. Do not focus only on the lateral head, instead, train correctly following the training style for a balanced look throughout and a well-defined contour of each muscle bundle.
Using equipment
most triceps movements can be performed in the gym. To accomplish the best triceps training, the following equipment is needed.
L upper incline bench or flat bench
barbell/curve bar
l dumbbells
l gantry rack
why are these movements the best? Because they will stimulate some or all of the triceps. In this way, it is possible to do the training needed to train the horseshoe look that most masters are after.
1. Rope pulldown
this is a killer move for the triceps. Practised in the gantry, this triceps move works on the lateral and medial heads. Do not overweight this movement. Finish the movement with a weight in the correct position to get the best results.
l facing the gantry, stand and hold the rope with both hands in a hammer grip. Be sure to maintain a butt grip throughout the movement, with your elbows pinned to your sides.
L starting at a 90 degree angle to the elbows, pull the rope downwards with triceps force. Pull to the lowest point with arms straight and hands on sides of body, squeezing muscles.
L complete 12-15 reps for 4 sets, resting for a maximum of 30 seconds between sets.
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2. Dumbbell seated overhead arm curls
this triceps movement works the long head and medial head. Use a bench with a backrest.
l sit on a flat bench or push-up chair with your back against the bench. Grasp a dumbbell and place your hands behind your head and get into the starting position. Begin to lift the dumbbell until the arms are fully extended.
L keep your arms as close to your head as possible throughout the movement, without letting your elbows turn outwards. Hold this position while squeezing the triceps. Then, slowly lower the dumbbells back to the starting position.
L you can also do dumbbell overhead arm curls in the standing position. The movement is the same as in the seated position. Make sure that your feet are stable throughout the movement so that you don't lose your balance. You can also do standing barbell arm curls.
L complete 10-12 reps, 4 sets. Rest 30 seconds between sets.
3. Narrow barbell bench press
this is the best triceps movement to use, working the entire triceps and increasing arm circumference. In this movement, the narrow grip not only builds muscle but also increases muscular strength.
l a barbell and flat bench are required to complete this movement. Start with a larger weight and decrease the weight with each set. If you have not done this movement before, get a partner to check body position and make sure you are using the correct weight.
L the key to a perfect narrow barbell bench press is to maintain good form while lowering the barbell.
L lie on your back on a flat bench and grasp the barbell in a positive grip with your hands shoulder-width apart. Raise the barbell over your chest until your arms are straight. Before you start to slowly lower the weight, pause at the highest point until the barbell is just above your sternum. Then pause again and push the barbell back up to the starting position.
L complete 8-12 reps for 5 sets, starting with the maximum weight and reducing the weight with each set. Rest 30 seconds between sets.
4. Prone dumbbell arm curls
this movement will work the long and lateral heads of the triceps with dumbbells. Make sure the form of the movement is perfect to reduce stress on the spine and avoid injury. Get a partner to confirm the movement form before you start working the triceps.
l hold a dumbbell in each hand, palms facing each other. Stand with knees slightly bent. Tighten the core, ensuring the spine is in a neutral position and remains neutral throughout the movement.
L start with a bent elbow grip on both sides of the dumbbells, dumbbells back until arms are straight behind you. Pause and bring the dumbbells down to the starting position.
L there are several variations of this movement. You can kneel on one knee on the bench with your body forward and the other foot on the floor. Hold the dumbbell with the other hand and start the movement. Alternate hands to complete.
L complete 12-15 reps for 5 sets, or if you are doing variations, complete the corresponding number of reps for each arm. Rest no more than 30 seconds between sets.
5. Bent bar supine arm curls
correct movement position is very important, which is what makes this movement create the best triceps movement. Keeping the feet flat on the floor is key to stimulating the triceps. This triceps move is less suitable for people with elbow problems, who may want to skip this move.
l lie flat on a flat bench with your feet flat on the floor. Keep the gluteus maximus and core tight throughout the exercise. Tuck your shoulders in to the bench. Make sure to maximise triceps engagement rather than moving to the shoulders, pecs or deltoids for the movement.
L arms on either side of the head. Bending just above a 90 degree angle will maximise activation and keep the humerus stable. The only part of the body that moves is the elbows. Grasp the curved bar and maintain a positive grip.
L start lowering the barbell until it is above your head but not touching the flat bench. Squeeze the triceps, pause, and then raise the barbell back to the starting position.
L complete 10-12 reps for 5 sets. Rest 30 seconds between sets.
the arms are fully engaged in the workout, giving the muscles a real training effect, now you can take serious pictures, arms must be trained, just rip your triceps with this arm flexor routine!
