Although it’s usually the biceps that get all the glory, the triceps round out the middle and entire back half of your upper arm and actually comprise the most bulk. In fact, you can always tell when someone has spent some quality time lifting by their overall triceps development. There’s a certain finished look that well-developed triceps offer aesthetically, especially when you view someone’s arms from behind. And, of course, the triceps play a crucial role in any kind of pushing or pressing movement.
Some of the most popular weighted movements include:
• Triceps pushdowns – Cable
• Overhead triceps extensions – Cable
• Triceps extension machine – Machine
• Lying triceps extensions – Barbell (or EZ-bar)
• Close-grip bench press – Barbell
• Reverse presses – Cable
• French presses – Barbell (or EZ-bar)
• Dumbbell kickback – Dumbbell, cable
And when weights aren’t available, you can do close-grip push-ups off the floor and get a decent pump, as well.
How is your Horseshoe?
Always strive for balanced triceps development, which will invariably mean prioritizing your training to feature the often-neglected rear-tri movements like overhead triceps extensions or even dumbbell kick-backs. When you straighten out your arm and flex your triceps, they should take on the shape of a horseshoe if they’re well-developed. Most people only have half a horseshoe because the primary heads (in the front and middle of the arm) are developed, but the rear head is not.
So c’mon, people…let’s get some Rock-Solid tri’s!