Triceps- how to get the horseshoe!

I think men and women place varying emphasis on this body part.  For example, I really like the "horseshoe" that forms through working triceps, so I do as many triceps exercises as I do biceps.  Guys at the gym tend to place more of an emphasis on biceps, because guys like the bulging muscle that appears when they curl their arms.  But make no mistake, for the most fit arms possible, for both guys and girls, triceps are a necessary body part to work!

The order of my blogs is thus far the order of my workouts.  Abs I do all 4 days.  I split my workouts into arms, legs, shoulders & chest, and back.  There are many ways to combine body parts to work them more than once a week if you prefer, such as back & bis, chest & tris, etc.  Because of the shorter winter days, I have to workout 4 days in a row Monday- Thursday, as I cannot log a 6 mile run before work on these days- it's still dark at 7:30!  In the summer, I like to go to the gym one day and run the next; however, the weather gets to control that during the winter.  If you can, I suggest breaking it up by doing straight cardio one day and working out/shorter cardio the next, as I think it gives your body more time to recover.  So if your schedule allows this, I definitely recommend it!

Back to triceps.  Personally, I cannot do as heavy of weight for my tris as I can my bis, which I think is generally true for everyone.  So if you are curling 15 pounds but can only do 5 pounds of tricep extensions, do not fret!  This is completely normal.

Here are some examples of the tricep exercises I have found to be effective.

ONE ARM TRICEP PUSHDOWNS


There are many variations of this one.  The above picture shows a one arm reverse grip pushdown (or as it is pictured, a pulldown).  Adjust the cable so that the bar hangs slightly above chest height.  If you use a strap and do one arm at a time, do not try to do too much weight!  Remember, form is key.  As I mentioned in my Bicep blog, I do 3 sets, with the last set being a drop set, where I do fewer reps and go down in weight.  So for a one are reverse grip pulldown, I start with 15 reps of 10 pounds, the 12 reps of 12.5 pounds, then 8 reps of 15, 12.5, and 10 pounds consecutively.  If you reverse the grip to a regular grip (palm facing downward), you will be able to do more weight.  For regular grip, I start with 12.5 pounds and work up to 17.5.

TRICEP PRESSDOWN


This is the same concept as the one arm, but by using both arms you can do more weight.  The picture above shows the use of a bar, which can be interchanged with a rope. This can also be done in reverse grip with less weight.  I usually do regular grip.  I start with 15 reps of 30 pounds, then 12 reps of 40 pounds, then 8 reps of 50, 40, and 30 pounds.

TRICEP KICKBACK


When I do kickbacks, I usually do them last, as it burns my little tris out!  With this exercise, it is important to fully extend your arm back until it almost locks, then slowly return to the start position.  I do 15 reps of 10 on each arm, then 12 reps of 12.5, then 8 reps of 15, 10, and finally 8 pounds.

SKULLCRUSHERS

Lovely name, right?  That is exactly the motion you want to make!  Start with the bar directly above your head (I start with a 20 pound barbell).  Keeping your upper arms locked, extend your forearms backwards until the bar touches your forehead and slowly return back up.  I do 15 reps with 20 pounds, then 12 reps with 30, then 10 reps with 40 pounds.  I usually do not do a drop set of skull crushers simply because the gym is always busy and I do not want to hog the weights.  If you are at the gym at a slower time, try to do a drop set.

DECLINE BENCH TRICEP DUMBELL EXTENSION


This is the same concept as the skull crusher, but with the use of dumbells.  This grip can also be switched (palms facing away from face) to target different areas of the tricep muscle.  This is a great switch up from the skull crusher, as the dumbells do not provide as much stability as the barbell.  I try to do the same weight, so I will do 15 reps of 10 pounds in each arm (20 pounds total), then 12 reps of 15, then 8 reps of 17.5 (haven't worked up to the 20 pound yet!), then 12.5, then finish with 8.  These are easier to do a drop set with, as there are typically a few sets of weights at the gym that others can use.

DUMBELL TRICEP EXTENSION


I'm not sure why he is gripping his chest, I usually do not grip mine!  However, the motion is correct for the tricep extension.  I try to do these on a chair with a straight back so that I do not get lazy and use the rest of my body to pull the weight up.  I use the same weight here as in the tricep kickbacks, so this is a good alternative to that exercise.  You can also use both arms (pictured right) and do heavier weight.

DIPS


This exercise works the chest as well.  If you are really strong and can do unassisted dips, get it!  Or if you are a true bad ass, chain some weight to yourself and hop on like Kyle does.  However, I use weight assistance for dips (pictured right).  My gym has a similar looking machine with a step on it for weight assistance.  I start with 15 reps of 20 pounds (My weight 108-20 pounds= 88 pound dip).  I move on to 12 reps of 15 pounds, then 8 reps of 10 pounds, 20 pounds, and 25 pounds consecutively.

BENCH DIPS


This exercise is great because you can do it anywhere!  Use a chair instead of the bench and you have your own dip machine.  I have progressed on from this exercise to bench dips with weight (pictured right).  I grab another bench and place my feet on it.  I then place a 25 pound weight on my thighs and do 20 dips.  I then do 15 reps with 25 pounds, and finish with 10 reps of 30 pounds, 20 pounds, then 10 pounds.

TRICEP PUSHUPS


I honestly find that sometimes exercises without weight can be the most challenging!  If this is easy for you, place weight on your back to make it more difficult.  This will also hit your chest muscles.  I usually do these in between reps with weight for a major burnout.

CABLE TRICEP KICKBACK

I could not find a picture of this one, so I will do my best to explain it, as I think it is hands down the most effective way to end your tricep workout.  Level the cable so that it is the height of your hip.  The cable should not have anything on it, just the hook. Remove the hook so that the only thing on the cable is the ball at the end of it. Facing the cable and with your arm parallel with your body and slightly bent, grasp the ball at the end of the cable with your hand.  Extend your arm as far back as you can and fully extend and straighten your arm, then bring it back in. This is the same basic movement as the kickback. I can do about 10 pounds on each arm for 15 reps, then 15 pounds for 10 reps and I am done!

Now you have a combination of bicep and tricep exercises for a great arm workout.  What are you waiting for?  Get to the gym and start seeing results!