There is this huge misconception among people that for a big, flashy and pumped up arms, you only need to work on your biceps. Bullshit!! Triceps play greater role here. Yes you heard that right. TRICEPS!!
Tricep is a long muscle located in the back side of upper arm. It extends from shoulder to elbow. It is made up of 3 sets of muscles; lateral head, medial head and long head. The long head arises from a shallow depression of scapula. It gives the horse shoe shape of tricep. The major function of tricep is that it helps in movement of arms. The movement of arm relies on contraction/relaxation of biceps and triceps muscle.
Lying Barbell Tricep Extension
Lying tricep extension is an important workout for bigger volume triceps. Hit 3 sets of tricep extension(1st set with 12reps followed by 10 and 8 reps) as soon as you warm up. Let me remind you, you've got to increase the weight you are hitting by each set for good result.
Following are the steps for proper lying tricep extension:
- Lie down on a bench and hold the curl bar with palms facing forward. The curl bar is to be handled in its inner handle.
- Extend the arms upright.
- Slowly bring down the bar downwards in a semi circular motion.
- Once the bar is down, take a small pause and again lift it upright through the same path.
- While you are curling, make sure your upper arms remain close and intact and keep your elbows in.
Tricep is a long muscle located in the back side of upper arm. It extends from shoulder to elbow. It is made up of 3 sets of muscles; lateral head, medial head and long head. The long head arises from a shallow depression of scapula. It gives the horse shoe shape of tricep. The major function of tricep is that it helps in movement of arms. The movement of arm relies on contraction/relaxation of biceps and triceps muscle.
Lying Barbell Tricep Extension
Lying tricep extension is an important workout for bigger volume triceps. Hit 3 sets of tricep extension(1st set with 12reps followed by 10 and 8 reps) as soon as you warm up. Let me remind you, you've got to increase the weight you are hitting by each set for good result.
Following are the steps for proper lying tricep extension:
- Lie down on a bench and hold the curl bar with palms facing forward. The curl bar is to be handled in its inner handle.
- Extend the arms upright.
- Slowly bring down the bar downwards in a semi circular motion.
- Once the bar is down, take a small pause and again lift it upright through the same path.
- While you are curling, make sure your upper arms remain close and intact and keep your elbows in.
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