Triceps
by David Gentle

Samir Bannout How often you hear people say: "His biceps measure 16" meaning that his arms are 16". And most of that mass is made up of the triceps, not the biceps! So this month we put in a plea for the neglected muscle of the upper arm - don't ignore it!

To murder a phrase: "Three heads are better than one" ... The full development of the three-headed arm muscle the TRICEPS involves work, energy and imagination.

Seen right: Striated triceps add that touch of class - Samir Bannout demonstrates an excellent isolation exercise. Photo: Bartlett

Massive triceps, the hallmark of a champion, add impressiveness, beauty and size to the upper arm.

With an extensive range of exercises using weights combined with modern apparatus, triceps specialization will soon produce those much admired 'horseshoes'.

Anatomical position The TRICEPS muscle situated on the back of the arm comprises the greatest bulk of the upper arm. It extends the entire length of the back of the HUMERUS bone.

As its name implies the TRICEPS muscle is divided into three parts, namely ...

The INTERNAL or SHORT HEAD
The MIDDLE or LONG HEAD
The EXTERNAL HEAD

The INTERNAL head arises from the back of the humerus and from its inner border, commencing above and extending below near to the TROCHLEAR surface. The MIDDLE or LONG head arises from a depression immediately below the GLENOID cavity of the SCAPULA. The EXTERNAL head arises from the upper and outer part of the back of the humerus.

The common tendon of the TRICEPS receives the muscular fibres from all three heads, commencing about the middle of the back of the muscle causing a flattened surface form. It is inserted below into the OLEGRANON process of the ULNA with an expansion of the tendon continuing downwards on the outer side passing over the ANCONEUS muscle to blend into the deep fascia of the forearm.

The LONG HEAD of the TRICEPS passes between the TERES MAJOR and TERES MINOR muscles. For the purposes of accuracy we must also mention the ANCONEUS, a small muscle that acts in conjunction with the TRICEPS. This triangular muscle is located just below the bony point of the elbow on the back of the forearm.

Function

The function of the TRICEPS is to straighten the forearm, not as you may believe by pushing, but by pulling (all muscles PULL) strongly on its insertions. The range of possible TRICEPS exercises is vast ranging from the various 'pressing' movements, which involve other muscle combinations i.e. deltoids, pectorals, trapezius, etc. to the purer 'Triceps extension' type of exercises. Although the combined contraction or pull of the triceps act to extend the elbow joint straighten the arm, because the three separate origins heads, they are developed by slightly differing exercises or movements. In performing some movements of extension different parts may take over the action at different stages.

Specialization

As mentioned in the introduction, although weights are the main apparatus for most people, there is a wide range of choice with some types of apparatus catering almost exclusively for the triceps especially CABLES and activities like gymnastics and hand balancing which provide plenty of exercise for all three heads of this impressive arm muscle.

The early basic exercise practised for triceps in conjunction with the deltoids was the standard OVERHEAD PRESS with either barbell or dumbbells. Record dumbell lifting either with heavy poundages or high repetitions once being highly popular, although it is interesting to note many old time records pale in significance when compared to modern day powerhouses like THE BARBARIANS. The high repetitions did little for muscle GROWTH producing instead stringy arms.

Seen right: Tim Belknap possesses unbelievable triceps - just take a peek! Photo: Aitken

To further their sheer power for overhead pressing ability 'assistance' exercises were introduced including the pressing overhead of heavy weights whilst sitting or kneeling on the floor. This type of exercise develops the entire triceps plus deltoids and the serratus magnus muscle. Another type of pressing movement is the type which brings into play the pectorals, anterior deltoids as well as the TRICEPS i.e. flat or inclined barbell / dumbell BENCH PRESSES, plus floor dips or push ups. Floor dips or push ups because of their simplicity are often overlooked for more elaborate exercises with expensive apparatus and yet this proven exercise can be very result-producing and capable of many interesting variations.

Far safer than bench presses for people who train alone, floor dips produce great pectoral development and triceps to match. Progression can be achieved by elevating the legs thereby placing more emphasis on the arms or by placing a barbell plate or having a partner press down on your shoulder to provide extra resistance. BOB GOLDMAN, author of a recent ANTI STEROID book, and holder of many strength records in the GUINNESS BOOK OF RECORDS managed 80 HANDSTAND dips in 29 seconds and 100 single arm push ups in 49 seconds!

Further variations on the so called pressing theme are decline presses involving TRICEPS, PECTORALS and LATS, i.e. decline bench presses with barbell or dumbbells, and using the same muscles in an upright position, parallel bar dips, a great assistance to aid bench press power. With the elbows remaining out at the sides you will work the major pecs plus place a great load onto the triceps. If the hands are placed narrower than shoulder width, the triceps get maximum work, if the hands are far apart, then the pecs do most work. Start the exercise in a locked-out arm position, keeping the body upright and rigid. Bend the elbows lowering slowly, go as low as comfortable and then press back up to the start position at the finish vigorously contracting the triceps.

Although repetitions may be low at first, you should soon by able to work up to respectable numbers and after which progression is by adding weight to a belt around your waist. As weights in excess of 100 kg or 200 lbs have been used in this exercise you will be aware of its possibilities both for strength and development.

Still in this category would be placed the many pressing exercises possible with 'chest expanders' or the spring or cable variety, overhead presses, press downs behind back and back presses. With sophisticated pulley arrangements wire cables are also able to be utilized in many other pressing exercises.

Massive arms never really became widespread until the introduction of the isolated triceps exercises e.g. standing triceps stretch, for some unknown reason (to me) often known as the 'French Press'. A favourite exercise of top American muscle stars of the early fifties and imported by REG PARK the exercise was soon practised by all and sundry in its many other versions i.e. seated and lying barbell/dumbell extensions with the specially designed EZ curl bar making the exercise less painful on the wrists. Equally comfortable and as a result producing are cable or 'lat machine' pull downs/ press downs.

These exercises strongly influence the LATERAL head of the triceps, the area below the shoulder if the elbows are held wider than the hand spacing. Currently popular by such stars as MAKKAWY is a version of this exercise done laying prone (face down) and extending a cable for bulking up the triceps, some using a pedestal to rest the elbows upon, the hands grasped close together on a V bar attached to the pulley. The first Olympia winner LARRY SCOTT uses this exercise to help pump his arms up to fantastic size. Scott you may remember was one top bodybuilder who favoured that other fine triceps exercise the KICK BACK with dumbbells.

Internal Head

For the INTERNAL or LONG HEAD of the triceps try lying triceps extensions with barbell, using a narrow to shoulder width grip, lift from bench over-head, lower controlled to forehead, raise to extended position and repeat. This exercise brings fast results and is another often used assistance exercise to aid bench pressing ability. You can also try dumbell lying extensions similar to the above, but perhaps even more concentrative preventing one arm from 'carrying' the other.

Please when practising any dumbell exercises ensure. the collars are extra secure to prevent the danger of the discs coming loose and falling onto your face ... it has happened and it would be a shame to spoil your beauty and get unwanted 'bumps"

Other exercises are CABLE PUSH DOWNS, LAT MACHINE TRICEPS PUSH DOWNS with elbows tucked into sides ... CLOSE GRIP BENCH PRESSES, DUMBELL BENCH PRESSES, PRESS UPS and again VERTICAL DIPS or parallel bar dips see previously. Stress can be alternated from pecs to triceps by a simple shift of the wrists and hand spacing ... a fine test of strength, you have to experiment for yourself with this master exercise. Also as mentioned for the internal head is DUMBELL KICK BACKS, an exercise rather out of vogue and surpassed by the many versions of single arm cable triceps extensions.

Middle Head

For the MIDDLE HEAD of the TRICEPS the exercises are very similar being standing or lying triceps extensions with barbell or dumbbells, can also be done with an end loaded dumbell or the popular EZ bars. Virtually all the champions use this exercise which gets at the long head of the triceps. This is a safe exercise, and plenty of weight can be used, but take heed and always WARM UP the elbows as precaution from strains or injury with several lighter sets before adding heavy poundage.

The seated single arm dumbell extension or French press give even more isolation for greater concentration. Using an incline bench adds extra stress and adds work to the muscles via its angles of effort. Other exercises are floor dips with close hand spacing, and close grip bench presses.

External Head

Try most of the aforementioned exercises especially close grip bench presses, close hand spacing floor dips, dumbell bench presses (not an easy exercise especially with heavy dumbbells). I always remember being impressed by former Mr. Universe, LEN SELL using 2 x 200 lbs dumbbells in the bench press, and narrow grip pulley press downs.

Seen right: The old favourite exercise - triceps pushdowns. Why? They work! Photo: Bartlett

I have not of course been exhaustive, if you use several of the above exercises you will give your triceps plenty of work. Rank beginners would choose form one or two triceps exercises, normally one involving other muscle groups - deltoids, pecs, etc. such as bench presses or over head lifts. Intermediates choose from two to four exercises with real advanced trainers settling for 4 to 5 triceps exercises designed to exercise all three heads, plus several synergistic / compound exercises (bench presses for example).

For the advanced trainer a suggested PRE EXHAUST (Bob Kennedy) routine, also involving the 'Super Set' principle is to try:

TRICEPS PRESSDOWNS 3 x 10 super-setted (i.e. you follow straight into the next exercise without rest) CLOSE GRIP BENCH PRESS ... then do LYING TRICEPS EXTENSIONS 3 x 8 supersetted with DIPS 3 x 10. Use a steady pace and work to failure.

If you wish to specialize on triceps (or any other area) then do so at the beginning of your workout after a brief warm up, when energy is at its highest.

With increased circulation of blood to the triceps, flushing the muscle with new cell-building materials furnished by an improvement in nutrition i.e. extra vitamins and protein, rapid growth should be assured.

Finally please remember to obtain any muscular bulk even in smaller isolated groups it is essential to do regular LEG work. ideally squats to encourage metabolism. Limit other sport activities like jogging etc. if you are aiming for MUSCLE SIZE.