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Health and Fitness Tips

Triceps

About the Triceps Muscle
Anatomy: The triceps consist of three heads: the long head, medial head, and lateral head.

Long Head: Originates from the infraglenoid tubercle of the scapula.

Medial Head: Arises distally from the groove of the radial nerve, from the dorsal of the humerus and is mostly covered by the other two heads.

Lateral Head: Originates from the dorsal surface of the humerus.

Tips for Developing Triceps
1. Experiment with Different Exercises: Especially if you're a beginner, try various exercises to see what works best for you.
2. Keep Elbows In: Maintain a close elbow position during exercises to target the triceps effectively.
3. Vary Grips and Equipment: Use different bars, grips, and attachments to work the triceps from multiple angles.
4. Separate Triceps Training: If triceps are a weak point, train them on a separate day from shoulders and chest, or pair them with biceps.
5. Avoid Pre-fatiguing Triceps: Don’t train triceps within 24 hours of chest or shoulder workouts to avoid compromising the effectiveness of those sessions.
6. Focus on Isolation: Most triceps exercises are isolation movements, so keep the focus on elbow extension without involving the shoulders.
7. Prioritize Compound Movements: Include close-grip bench presses early in your workout for overall size and strength.
8. Use Kickbacks for Finishing: Add dumbbell kickbacks at the end of your workout for muscle separation and definition.

Triceps Exercises
1. Seated Overhead Dumbbell Extension

Form: Keep elbows close together, extend completely at the top, and lower the weight behind your head for a full stretch.

Sets/Reps: 3 sets of 10 reps.

2. Cable Pressdown

Form: Use a straight bar with a medium to wide grip, keep elbows close to your body, and control the movement both up and down.

Sets/Reps: 3 sets of 10 reps.

Final Thoughts
When training triceps, approach it with the same focus, determination, and attention to form as you would with any other muscle group. Consistency and variety in your routine will help ensure well-developed, powerful triceps that contribute to the overall aesthetic and strength of your arms.

Rick Gusler is a certified personal trainer and diet nutritionist who serves his clients through Gusler Body Sculpting Fitness Center in central Denver. To schedule a free consultation, or to learn more about the Gusler method of body sculpting, spin yoga, or Rick's Boot Camp, please contact him at 303.860.7131 or online at www.guslerbodysculpting.com.

Gusler Body Sculpting Fitness Center, LLC
459 Acoma Street · Denver, Colorado 80204 · 303-860-7131
Hours: Monday-Friday: 6am-8pm · Saturday: Closed · Sunday: Closed

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