Introduction
After numerous arm – curl training sessions, many of us still haven’t been able to break the 42cm mark in arm circumference. Having well – developed, full arms is a highly satisfying state, and it’s the perfect time to take a photo and record our progress. However, some of us may find that our arms still don’t meet our expectations and we long for thicker arms. A good arm training routine is the key to achieving huge arms, but which key movements are we overlooking? Today, we will sort them out one by one, especially focusing on triceps training, which is crucial for balanced and well – defined upper arms.
Triceps Muscles Explained
The triceps extends up and down from the back of the upper arm and is composed of three separate muscle bundles. Its main function is to extend the arm at the elbow joint and straighten the arm. The long head starts from the scapula and runs along the inside of the upper arm to the elbow. The medial head extends from the back of the humerus all the way to the elbow and is mainly covered by the long and lateral heads, being visible at the base of the upper arm. The lateral head starts at the scapula and runs along the outside of the upper arm up to the elbow. When trained correctly, the lateral head forms a horseshoe shape in the lateral line. It’s important not to focus solely on the lateral head but to train in a balanced way for a well – defined contour of each muscle bundle.
Equipment Needed for Triceps Training
Most triceps movements can be carried out in the gym. To achieve the best triceps training, the following equipment is necessary: an upper incline bench or flat bench, barbell/curve bar, dumbbells, and a gantry rack.
The Best Triceps Movements
These movements are considered the best because they can stimulate some or all of the triceps, helping to train the coveted horseshoe – shaped look that many fitness masters pursue.
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Rope Pulldown
This is a killer move for the triceps, performed in the gantry. It works on the lateral and medial heads. When doing this movement, don’t use overweight. Face the gantry, stand and hold the rope with both hands in a hammer grip, keeping your elbows pinned to your sides throughout. Start with a 90 – degree angle at the elbows and pull the rope downwards with triceps force until your arms are straight and your hands are on the sides of your body, squeezing the muscles. Complete 12 – 15 reps for 4 sets, resting for a maximum of 30 seconds between sets.
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Dumbbell Seated Overhead Arm Curls
This triceps movement targets the long head and medial head. Use a bench with a backrest. Sit on a flat bench or push – up chair with your back against the bench, grasp a dumbbell and place your hands behind your head to get into the starting position. Then lift the dumbbell until your arms are fully extended, keeping your arms as close to your head as possible and not letting your elbows turn outwards. Hold this position while squeezing the triceps and then slowly lower the dumbbells back to the starting position. You can also do this movement in a standing position, making sure your feet are stable. Complete 10 – 12 reps for 4 sets, resting 30 seconds between sets.
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Narrow Barbell Bench Press
This is one of the best triceps movements as it works the entire triceps and increases arm circumference. The narrow grip not only builds muscle but also increases muscular strength. To complete this movement, you need a barbell and a flat bench. Start with a larger weight and decrease the weight with each set. Lie on your back on a flat bench, grasp the barbell in a positive grip with your hands shoulder – width apart, raise the barbell over your chest until your arms are straight, pause at the highest point, then slowly lower the weight until the barbell is just above your sternum, pause again and push the barbell back up to the starting position. Complete 8 – 12 reps for 5 sets, starting with the maximum weight and reducing the weight with each set, resting 30 seconds between sets.
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Prone Dumbbell Arm Curls
This movement works the long and lateral heads of the triceps with dumbbells. Ensure the movement form is perfect to reduce stress on the spine and avoid injury. Hold a dumbbell in each hand, palms facing each other, stand with knees slightly bent, tighten the core and keep the spine in a neutral position throughout. Start with a bent – elbow grip on both sides of the dumbbells, move the dumbbells back until your arms are straight behind you, pause and bring the dumbbells down to the starting position. There are several variations, such as kneeling on one knee on the bench with your body forward and the other foot on the floor and holding the dumbbell with the other hand to start the movement, alternating hands to complete. Complete 12 – 15 reps for 5 sets, or for variations, complete the corresponding number of reps for each arm, resting no more than 30 seconds between sets.
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Bent Bar Supine Arm Curls
The correct movement position is very important for this triceps move. Lie flat on a flat bench with your feet flat on the floor, keep the gluteus maximus and core tight throughout, tuck your shoulders into the bench, and make sure to maximise triceps engagement rather than involving the shoulders, pecs or deltoids. Place your arms on either side of your head, bending just above a 90 – degree angle to maximise activation and keep the humerus stable. The only part of the body that moves is the elbows. Grasp the curved bar and maintain a positive grip. Start lowering the barbell until it is above your head but not touching the flat bench, squeeze the triceps, pause, and then raise the barbell back to the starting position. Complete 10 – 12 reps for 5 sets, resting 30 seconds between sets. This move is less suitable for people with elbow problems.
By fully engaging the arms in these workouts, you can give the muscles a real training effect. Now, you can take some great pictures to show off your hard – earned progress. If you want well – trained arms, just use this arm flexor routine to rip your triceps!
