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Until you have seen a top-rated
bodybuilder in shape for competition hitting a triceps shot, you
probably have no idea what the triceps muscles structure is supposed to
look like. It is, in fact, almost like a horseshoe that curves up from
the elbow, separated clearly from the deltoids above it and the biceps
on the other side of the arm. In a bodybuilder, triceps muscles can be
awesome.
The competition
training, which will help you achieve this kind of look in your own
physique, uses additional exercises beside those you have already
learned, and a lot of time-intensive supersets to create the maximum
training intensity.
Exercises like Cable Pressdowns,
Kickbacks, Close-Grip Presses, and Dips tend to fully work the triceps
muscles. Almost any triceps exercise will help develop the lower part of
the triceps muscle if you work only the lower range of motion. Take hold
of the weight and bend your elbows, stretching the triceps muscles as
fully as possible. Then start to straighten out your arms, but stop
after going through only a bout a third of the range of motion. Go back
and forth just through this partial range and you effectively work the
lower area.
For upper triceps muscles, completely
lock out your arms on any triceps exercise and hold this contraction for
3 or 4 seconds, tensing the muscle isometrically. Following your set,
pose and tense the triceps muscle while your training partner does his
set and you will get even more response from the upper triceps muscles.
The triceps rotates the wrist in
opposition to the biceps. Just as you twisted the wrist outward in
biceps exercises, you should do some triceps exercises in which you
twist the wrist in the opposite direction. This will give you complete
contraction of the triceps muscle. Behind-the-neck Dumbbell Extensions
and One-Arm Cable Pressdowns are exercises for this purpose.
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