'Tri' To Get Bigger Arms

'Tri' To Get Bigger Arms

Raphael Calzadilla, BA, CPT, ACE eDiets Chief Fitness Pro

When someone wants to get bigger, more muscular arms, they always seem to ask me what the best biceps exercises are. Ironically, the largest part of the upper arm is the triceps. If you're seeking muscular triceps, allocate a few more sets for triceps than biceps. Triceps are a beautifully-shaped muscle when well developed. However, exercise selection and elbow positioning is vital for maximum development.
The bicep is made up of only two areas (also referred to as heads), while the triceps are composed of three heads. Obviously, one should strive for balance of all muscle groups. However, if your biceps are a weaker muscle group, but the triceps are well developed, the arm still looks spectacular.
The same can't be said for the reverse. From an anatomy standpoint, the three heads of the triceps are known as the lateral, medial and long. The lateral head is located on the outer side of the arm; the medial is located toward the midline of the body and the long head, which is the largest of the three heads, along the bottom portion of the triceps.
The primary function of the triceps is to extend the elbow (straightening the arm). Its secondary function is to bring the arm down towards the body (adduction).
I'm going to focus on a seldom-used, but extremely effective, triceps movement called the Barbell Close Grip Triceps Press. It's a difficult movement and must be executed with precision and excellent form.
Properly performed and with sufficient overload, it helps develop the entire triceps, particularly the lateral head. The lateral head will help your triceps appear popped out on the outer side of the arm, creating an appealing and dramatic visual effect.
Many trainers don't teach this movement. Instead, they focus on pushdowns, dumbbell kick backs and extensions. If you want to make great progress with your triceps then the Close Grip Triceps Press is for you. One of the benefits is that it will help increase the weight you are able to use on your bench press and shoulder press. I figured you’d like that!
Below is a description of the technique. Please pay close attention to my recommended hand grip and elbow positioning.
BARBELL CLOSE GRIP TRICEPS PRESS
Lie on a flat bench with your spine in a neutral position.
Grab the barbell with your hands gripped approximately 10-12 inches apart. Many times, I see trainees with their hands much too close together when performing this movement.
Lower the bar, stopping just short of the barbell touching the chest. The bar should descend to the lower part of the chest. The elbows should be slightly flared away from the body. This elbow positioning will help place overload on the lateral head.
Contracting the triceps muscles, press the barbell upward above the chest until the arms are fully extended with a slight bend in the elbows. You will get some indirect chest and shoulder work with this movement, but you must focus all your attention on contracting the triceps.
Exhale while lifting the weight.
Inhale while returning to the starting position. Never underestimate the importance of proper breathing. It will help you push out a few additional reps.
Unless you are adept at this movement already, I recommend beginning with a very light weight to become comfortable with the mechanics of the movement. When you start to increase to heavier weight, I also highly recommend a spotter for safety.
Combine the Close Grip Triceps Press with a few sets of intense pushdowns, and your triceps will be ripping out of your sleeves! Remember, when people ask how you got your arms to look so awesome, send them over to eFitness.com.