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TRICEPS |
BEGINNER
PROGRAMME
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TURNING YOUR TRICEPS INTO
well-defined horseshoes (the shape the muscle takes when
developed) means moving some good old-fashioned heavy
weight. First, though, you need to learn these key moves to
lay a foundation.
>>
Don’t let your hands touch together on the close-grip press
— if your grip is too close you’ll put unnecessary stress on
your wrists.
>> Stand straight up
on the cable pressdown; don’t lean forward to complete your
reps.
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#1 |
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EXERCISE |
SETS
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REPS
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Close-Grip Bench Press
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3
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15, 12, 10
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Machine Dip |
2 |
10 |
Straight-Bar Cable
Pressdown |
2 |
10 |
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Close-Grip Push-Up |
1 |
8-10 |
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CLOSE-GRIP BENCH PRESS
START: Lie face-up on a
flat bench and grasp the barbell with your hands 6–12 inches
apart.
MOVE: Press the bar
directly over your chest to just short of lockout. Lower the
bar slowly, keeping your elbows as close to your sides as
possible. At the bottom of the movement, your elbows should
be a little lower than your shoulders. Keep the motion
controlled, and don’t overarch your back to get the bar up.
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MACHINE DIP
START: Grasp the handles
with your palms facing your body. Keep your feet flat on the
floor, and your glutes, back and shoulder blades pressed
against the support pad.
MOVE: With your arms
close to your sides throughout (elbows pointed straight back
behind you), press the handles down to just short of
lockout. Then slowly bring the handles back up so your
elbows are at about chest level.
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STRAIGHT-BAR
CABLE PRESSDOWN
START:
With a slight bend in your knees, stand erect facing a
high-cable pulley. Grasp a short straight bar with your
hands placed 6–8 inches apart palms-down, and bend your
elbows to 90 degrees.
MOVE: Keeping your
elbows stationary near your sides, slowly straighten your
arms. Pause at full extension and squeeze your triceps, then
slowly return to the start position.
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CLOSE-GRIP PUSH-UP
START: Lie face down on
the floor in a push-up position, placing your hands a few
inches apart. Raise your body by extending your arms and
coming up on your toes.
MOVE: With your
forehead facing the floor and your abs pulled in, lower your
body by bending your elbows. Stop the motion when your upper
arms are about parallel to the floor, and reverse to the
start. Avoid the tendency to lock out your elbows at the top
and rest, instead keeping continuous tension on your
triceps.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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