Are you working on your arms ready for the Summer so you can walk around with a bit more confidence? Do you struggle to build your arms? Do they represent a noodle and now you want to beef them up? Well, the biggest piece of advice I could give you is to make sure you are working the bigger muscles in the arm and not focusing so much on curls. Your triceps make up 2/3 of your arm and therefore this needs to be the focus when training if you want to grow...
Be honest now, do you spend most of your time training your biceps when it is arm day? I see it a lot in the gym I train at and then the questions follow as to why they aren't getting bigger arms. The key is to work the triceps like I have mentioned above and this is because there are 3 big muscles to work here, compared with the biceps which only has two. Here are some great ways you can work your triceps and kick start your arms workouts, turning those noodles into GUNS!! Pow pow....
Push exercises like chest press and shoulder press work your tricep muscles so you must be sure to hit them away from these days as you might not get the most out of your workout. Hitting them fresh will allow you to lift more and therefore target the muscles harder in the arm.
As you can see from the diagram below, the triceps are split into three different muscle heads, the lateral (outer) long and medial (inner). This will help you so that you know how to target each area and I will outline which area you are working each time.
Narrow Grip Bench Press - This exercise mostly works the long head with an overhand grip. If you switch the grip and go for an underhand grip then it will hit the medial head too. This is a great exercise to perform first and allows you to rack on some weight for big lifts. Aim for 8-12 reps at a medium to heavy weight over 4 sets for a good burn on this one.
EZ Bar/ Dumbbell Skull Crushers - Both exercises are going to hit the outer and long head of the triceps however, if you use dumbbells you are more likely to get a better pump in both arms. You will also be able to focus more on working both arms separately rather than using a bar and your stronger arm might take over. Again aim for 8-12 reps and put a drop set in on your 4th set.
Reverse Grip Pulldown - Head over to a cable machine and attach a straight long bar onto the cables. Using an underhand grip you are going to extend your arms which will work your medial head. This is a great exercise to perform and if you want you can even do it overhead. Go for 8-12 reps and hit 3 heavy sets on this.
Rope Pulldown - Finish with a grueling rope pulldown pyramid set which is going to work all three heads of your tricep. When you pull the rope down make sure you split it by pulling your hands a part. When each set gets tough and you don't think you can pull the rope apart, just pull it straight down keeping the elbows in. Perform a pyramid set where you start at a weight and work your way up and then back down, finish after 8-10 sets, true burnout set!!
That is it, that is your tricep gun blasting workout! Enjoy and as always, as soon as you finish get your protein in you and leave a comment with how you felt :) Enjoy!!