The man who wants better tricep muscle cannot live on pressdowns alone. Too often, we see guys in the gym and maybe you’re one of them working his triceps to death at the cable pressdown station. Ten sets, 15 sets… whatsoever it takes to get them sore. But what the pressdown-happy masses don’t seem to realize is that this exercise emphasizes the lateral head of the tricep muscle.
There are other forms of this favorite you can use, plus a few exercises and techniques that you are probably neglecting, that will help your cause. Here, you’ll find a comprehensive plan—boiled down into five tips—that can help you build balanced, thick tricep muscle in no-time flat.
Building Tricep Muscles
1. PUSH IT
If you must do pressdowns, at least do them properly. Too many guys hold the bar like motorcycle handlebars. This causes you to thrust with the fingers, which not only places stress on the hands and wrist, but it reduced the amount of force you can apply to the bar. The key is to push with the heel of the palms. You’ll know when you have this method down as you won’t even have to wrap your fingers around the bar. You’ll also realize how much more weight you can do on pressdowns. And greater overload equals—you’ve got it—more tricep muscle growth.
3. ANGLE IT
The more the arms are placed in forward-facing of the body and overhead, the more the long head is highlighted. When you do skullcrushers on a flat bench, the arms are perpendicular to the body and so both the long head and lateral head are fairly equally involved, with even a good bit of involvement from the medial head. When you do them on an incline bench, the arms move more overhead, which places greater emphasis on the long head.
4. BAND IT
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