In January we talked about shoulders, learned what the heck the coracobrachialis is, discovered that the shoulder is the most moveable joint, and did rows, raises, presses, and shrugs.
In February we learned all about biceps, how it is an awkward sounding single noun and it inspired the word “muscle”. Then we did a lot of different curls.
Today, we move to triceps!
TRICEPS. They are my least favorite muscle group to train. Also, probably, my weakest. Coincidence? No. Not at all. However, I do know how important they are to strengthen and work on. No body wants to see flabby underarms.
So. Today I am going to give lots of love to the triceps. First, we’ll learn. Then, we’ll do.
LEARN…
If you can recall The Fit 5: Biceps I mentioned that the word biceps refers to a muscle that has both a long head and a short head – two heads. Based on that logic how many heads do you think a triceps muscle has?
If you said three, you are both brilliant and correct. The triceps brachii muscle has three heads: long, lateral, and medial. Now here are some more Fit 5 Facts about the triceps muscle.
And guess what?! It’s another awkward sounding singular noun. Hurray! As if I weren’t awkward enough.
DO…
Now that we know more about the triceps, let’s strengthen them. It’s almost summer, so before we know it we’ll be wearing tank tops and waving to people all over the place.
Right?! Summer is almost here?! Or at least spring? Or at least 30-degree weather?!
Blah. This is what we are going to do to get them into shape for whenever the weather starts to turn (or I hop on a jet plane to somewhere warm).
I’ve said it before and I’ll say it again: adapt these exercises to get the results that you are looking for. To work on your stability, perform the standing triceps extensions on one leg or sitting on a stability ball and do the lying triceps extensions lying on a stability ball instead of a bench. To build muscle use heavier weights and low reps; to maintain lean muscle use lighter weights and higher reps.
It is good idea to mix up the variables (reps, sets, tempo, intensity, rest, frequency) from time to time. If you are always using 8 lbs dumbbells for you triceps extensions, try bumping up the weight to 10 lbs or 12 lbs once a week. Also, play with your tempo. Try slowing things down and really focus on contracting and extending your tricepses. They will hate you and then they will love you.
I am going to pledge to you that I will start giving more love and attention to my triceps and fitting more of these exercises into my normal routine. Here are some ways that I am thinking:
- Alternate these with the biceps exercises. Triceps and biceps are essentially opposite muscles. While one contracts the other extends, so let’s keep them even.
- Perform an upper body circuit with biceps, shoulders, and triceps.
- Pick two of the exercises for this week. Early in the week use light weights and high reps, then later in the week use heavier weights and lower reps. Then next week pick two other exercises any follow the same pattern.
- Perform all 5 exercises with a set of squats and/or lunges in between.
People, the possibilities are endless.
As always, reach out in the comments with questions! Otherwise start working on those triceps!