MUSCLE | ORIGIN | INSERTION | PRIMARY FUNCTION(S) |
Lateral Head: Part of your triceps that is most visible when looking at yourself from the front or the side. | Lateral head from posterior humerus. | Olecranon process of Ulna | Extension at Elbow |
Long Head: The largest portion of the triceps. When viewed from the front it is the large portion of your arm below the biceps. | Long Head from lower edge of glenoid cavity of scapula. | Olecranon process of Ulna | Extension at Elbow |
Medial Head os Short Head: Least visible of all three head, lies underneath the Long Head but peaks out just before the elbow. | Short Head from distal two-thirds of posterior humerus. | Olecranon process of Ulna | Extension at Elbow |
Tricep Workouts!
Triceps actually make up 2 ⁄ 3 of the upper arm mass. So if you want sleeve busting arm size you will needed a pair of titan triceps. Try our workouts and you will be on your way to a whole new wardrobe.
Exercise/Beginner Routine #1 | # of Sets | # of Reps |
Close-Grip Bench Presses | 3 sets | 12-6* reps |
Pulley Pushdowns | 2 sets | 8-12 reps |
Exercise/Intermediate Routine #1 | # of Sets | # of Reps |
Lying Barbell Triceps Extensions | 3-4 sets | 12-6* reps |
Pushdowns | 2-3 sets | 8-12 reps |
Exercise/Advanced Routine #1 | # of Sets | # of Reps |
Lying Barbell Triceps Extensions | 4 sets | 12-6* reps |
Pushdowns | 4 sets | 8-12 reps |
Dumbell Kickbacks | 4 sets | 8-12 reps |
*Exercises marked with an asterick have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.*
Here are some other Tricep workouts ---------
Exercise/ Routine #1 | # of Sets | # of Reps |
Lying Triceps Extensions | 3 sets | 10-12 reps |
Triceps Pushdowns | 4 sets | 10-12 reps |
Overhead Dumbbell Extensions | 4 sets | 10-12 reps |
Dips Between Benches | 3 sets | To Failure |
Exercise/ Routine #2 | # of Sets | # of Reps |
Close-Grip Bench Presses | 4 sets | 6-10 reps |
Triceps Pushdowns | 4 sets | 8-10 reps |
Bent-Over Rope Extensions | 4 sets | 10-12 reps |
One to Two Arm Dumbbell Extensions | 2-3 sets | 10-12 reps |
Exercise/ Routine #3 | # of Sets | # of Reps |
Lying Triceps Extensions | 3-4 sets | 6-15 reps |
Triceps Pushdowns | 3-4 sets | 6-15 reps |
Reverse One-Arm Cable Pushdowns | 3-4 sets | 6-15 reps |
Exercise/ Routine #4 | # of Sets | # of Reps |
Dumbbell Seated Triceps Extensions | 4 sets | 8-12 reps |
Decline Barbell Triceps Extensions | 3 sets | 8-12 reps |
Pulley Pushdowns | 2-3 sets | 8-12 reps |
Exercise/ Routine #5 | # of Sets | # of Reps |
Seated Barbell Triceps Extensions | 6 sets | 10-15 reps |
Pulley Pushdowns | 6 sets | 10-15 reps |
Dumbbell Kickbacks | 4 sets | 10-15 reps |
Exercise/ Routine #6 | # of Sets | # of Reps |
Lying Triceps Extensions | 4-6 sets | 6 reps |
High Pulley, Long Cable Triceps Extensions |
4-6 sets | 6 reps |
Dips | 4-6 sets | MAX reps |
Tags: Workout Programs Arms
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