The 9 Best Tricep Workout

tricep workouts

The 9 Best Tricep Workout

Triceps is a part of Arms, without a well developed Triceps your Arms would just look void and flat from beneath. Triceps gives your Arms that complete aesthetic look and feel, therefore hitting those Triceps is just as Important as working out your Biceps. So, in order to achieve that desired complete set of Arms, let us get some knowledge on the Triceps Brachii anatomy along with effective workout variations. In every variation we will be Highlighting the Primary Targeted Muscle Head in a chronological order.

Triceps Brachii Anatomy

Triceps Brachii consist of 3 muscles Triceps Brachii Medius, Triceps Brachii Lateral (Short Head of the Triceps), Triceps Brachii Longus (Long Head of the Triceps). While you workout your Triceps Brachii the holding grips you use are Pronation (palms facing the ground) Supination (palms facing towards the sky) and Hammer (palms held in shape like a hammer). These are all Pushing Movements, hence when you exercise your Chest the Triceps Brachii is also targeted. Here the Antagonist muscle will be the Biceps Brachii. While Working out your Triceps on any variation all the 3 Muscles Heads are targeted but the Intensity will vary and also depend on the variation angle.

ORIGIN

Long head: Infraglenoid tubercle of scapula. lateral head: upper half posterior humerus (linear origin). Medial head: lies deep on lower half posterior humerus inferomedial to spiral groove and both intermuscular septa.

INSERTION

triceps anatomy

Posterior part of upper surface of olecranon process of ulna and posterior capsule.

1.Triceps Pushdown:

Triceps Pushdown

This is a Pronated grip variation and the targeted muscle is the Triceps Brachii Lateral, Triceps Brachii Longus and Triceps Brachii Medius. You can even use a normal cable bar instead of an angle bar.

2.Single Arm Tricep Extension:

Single Arm Tricep Extension

This is a Hammer Grip variation and targeted muscles are Triceps Brachii Longus, Triceps Brachii Medius and Triceps Brachii Lateral.

3.Double Arm Skull Crusher:

Double Arm Skull Crusher

The targeted muscle here will be the Triceps Brachii Longus, Triceps Brachii Medius, Triceps Brachii Lateral.

4.Over Head Barbell Extensions:

Over Head Barbell Extensions

The targeted muscle in this variation will be Triceps Brachii Longus, Triceps Brachii Medius, Triceps Brachii Lateral.

5.Lying Tricep Dumbbell Extention:

Lying Tricep Dumbbell Extention

The targeted muscle in this variation will be Triceps Brachii Longus, Triceps Brachii Medius, Triceps Brachii Lateral.

6.Tricep Pushback:

Tricep Pushback

The targeted muscle in this variation will be Triceps Brachii Longus, Triceps Brachii Medius, Triceps Brachii Lateral. Make sure you angle your arm properly or else your Deltoid would get worked before your Triceps.

7.Close Grip Barbell Bench Press:

Close Grip Barbell Bench Press

The targeted muscle in this variation will be Triceps Brachii Lateral, Triceps Brachii Medius, Triceps Brachii Longus. As this is a flat bench form, do not fret if Pectoral muscles get hit. Just concentrate on the Triceps.

8.Reverse Grip Cable Pushdowns:

Reverse Grip Cable Pushdowns

This will be a Supinated grip. The targeted muscle in this variation will be Triceps Brachii Lateral, Triceps Brachii Medius, Triceps Brachii Longus.

9.Triceps Double Bar:

Triceps Double Bar

The targeted muscle in this variation will be Triceps Brachii Longus, Triceps Brachii Medius, Triceps Brachii Lateral. Its probable that the Anterior Deltoid may get into working, but just concentrate on the Triceps.

Team Muscle mileage recommends you to follow any 4 – 5 variations out of these 9. For 4 sets and15 reps each.
Not forgetting after every workout the body needs replenishment of a good protein shake, hence we at MUSCLE MILEAGE suggest you to use MUSCLE BEAST which provides an amazing 40gms of protein per 50gms serving (100 gms 2 servings) making your protein intake complete with a good muscle recovery.

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