Add size to your arms in three moves
BY LARA MCGLASHAN
It’s time to train the flip side of your arms: your triceps. This horseshoe-shaped muscle on the back of your arms can make or break your physique, and training it specifically should be the priority of any self-respecting gymgoer. A great way to take your triceps training up a notch is with pre-exhaustion training.
HOW IT WORKS
As the name implies, a pre-exhaust workout fatigues a specific muscle group using single-joint motions (triceps extensions) before moving on to heavier, compound motions (close-grip bench presses). When you do compound exercises, the exhausted muscle is forced to work harder to perform at its regular workload capacity, translating into more growth and bigger gains. Do this trifecta of triceps moves before your heavy chest training (of course, you’ll use lower poundages because your triceps will be depleted) or in lieu of a regular triceps workout and your ticket to the gun show is guaranteed.
MAXFIT TIP Make sure that your upper arms stay perpendicular to the floor. Don’t allow them to move forward or backward or flare outward. This move can also be done with a light barbell or an EZ bar to add a little variety.
NOTE Perform this workout once or twice a week. Add it to your regular routine, preferably before your chest workout. Finally, use lighter than normal weight and higher reps for a pre-exhaust workout.
It’s time to train the flip side of your arms: your triceps. This horseshoe-shaped muscle on the back of your arms can make or break your physique, and training it specifically should be the priority of any self-respecting gymgoer. A great way to take your triceps training up a notch is with pre-exhaustion training.
HOW IT WORKS
As the name implies, a pre-exhaust workout fatigues a specific muscle group using single-joint motions (triceps extensions) before moving on to heavier, compound motions (close-grip bench presses). When you do compound exercises, the exhausted muscle is forced to work harder to perform at its regular workload capacity, translating into more growth and bigger gains. Do this trifecta of triceps moves before your heavy chest training (of course, you’ll use lower poundages because your triceps will be depleted) or in lieu of a regular triceps workout and your ticket to the gun show is guaranteed.
1. DUMBBELL KICKBACK
TARGETS Lateral head (single-joint move)
SET-UP Stand with your knees slightly bent, feet hip width apart, and hold a pair of dumbbells at your sides, palms facing inward. Bend forward with a flat back and lift your elbows, pinning them to your sides. Your forearms should be perpendicular to the floor, with your arms forming a 90-degree angle.
ACTION Keeping your upper arms tight at your sides, straighten your elbows to extend your arms, moving the weights upward in a smooth arc until your arms are straight. Squeeze your triceps hard at the top before slowly lowering them back to the starting position.
MAXFIT TIP Use a light weight for this move. Focus on form and reps rather than poundage to make the most of this exercise. Imagine a steel bar running through your elbows and your rib cage, holding your arms in position throughout the move.
TARGETS Lateral head (single-joint move)
SET-UP Stand with your knees slightly bent, feet hip width apart, and hold a pair of dumbbells at your sides, palms facing inward. Bend forward with a flat back and lift your elbows, pinning them to your sides. Your forearms should be perpendicular to the floor, with your arms forming a 90-degree angle.
ACTION Keeping your upper arms tight at your sides, straighten your elbows to extend your arms, moving the weights upward in a smooth arc until your arms are straight. Squeeze your triceps hard at the top before slowly lowering them back to the starting position.
MAXFIT TIP Use a light weight for this move. Focus on form and reps rather than poundage to make the most of this exercise. Imagine a steel bar running through your elbows and your rib cage, holding your arms in position throughout the move.
2. LYING DUMBBELL EXTENSION
TARGETS Lateral and long heads (single-joint move)
SET-UP Lie on your back on a flat bench with your feet flat on the floor and your lower back arched naturally. Hold a pair of dumbbells with your palms facing inward above your upper chest and your arms straight.
ACTION Bend both elbows and lower the dumbbells to either side of your head, keeping your upper arms perpendicular to the floor. When you’ve come as low as you comfortably can, straighten your elbows and contract your triceps to raise the weights back to the starting position.
TARGETS Lateral and long heads (single-joint move)
SET-UP Lie on your back on a flat bench with your feet flat on the floor and your lower back arched naturally. Hold a pair of dumbbells with your palms facing inward above your upper chest and your arms straight.
ACTION Bend both elbows and lower the dumbbells to either side of your head, keeping your upper arms perpendicular to the floor. When you’ve come as low as you comfortably can, straighten your elbows and contract your triceps to raise the weights back to the starting position.
MAXFIT TIP Make sure that your upper arms stay perpendicular to the floor. Don’t allow them to move forward or backward or flare outward. This move can also be done with a light barbell or an EZ bar to add a little variety.
3. LATERAL AND LONG BENCH DIP
TARGETS Lateral and medial heads (multi-joint)
SET-UP Sit on the long side of a flat bench and place both hands on the bench outside your hips, with your fingers forward. Extend your legs in front of you, straighten your arms and lift your hips off the bench, shifting your weight forward so that you’re suspended between your hands and your heels. Draw your shoulders back and lift your chest.
ACTION Bend your elbows and lower your body toward the floor, making sure that your elbows point straight back and don’t flare out to the sides. Keep your shoulders back and your chest lifted throughout the move. When your upper arms are parallel to the floor, reverse the move and return to the starting position, straightening your elbows and contracting your triceps hard at the top.
MAXFIT TIP To make this move easier, bring your feet closer to your body and support some of your weight with your legs. To make it harder, place your feet on a chair or try it with one foot raised off the floor a few inches. Switch feet every five reps.
TARGETS Lateral and medial heads (multi-joint)
SET-UP Sit on the long side of a flat bench and place both hands on the bench outside your hips, with your fingers forward. Extend your legs in front of you, straighten your arms and lift your hips off the bench, shifting your weight forward so that you’re suspended between your hands and your heels. Draw your shoulders back and lift your chest.
ACTION Bend your elbows and lower your body toward the floor, making sure that your elbows point straight back and don’t flare out to the sides. Keep your shoulders back and your chest lifted throughout the move. When your upper arms are parallel to the floor, reverse the move and return to the starting position, straightening your elbows and contracting your triceps hard at the top.
MAXFIT TIP To make this move easier, bring your feet closer to your body and support some of your weight with your legs. To make it harder, place your feet on a chair or try it with one foot raised off the floor a few inches. Switch feet every five reps.
| EXERCISE |
SETS
|
REPS
|
| Dumbbell kickback |
3
|
10 - 15
|
| Lying dumbbell extension |
3
|
10 - 15
|
| Lateral and long bench dip |
3
|
15 - failure
|
NOTE Perform this workout once or twice a week. Add it to your regular routine, preferably before your chest workout. Finally, use lighter than normal weight and higher reps for a pre-exhaust workout.
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