Tricep

Build Your Triceps For Stronger Arms (New Video)

When People try to build size and definition in your arms, one of the biggest mistakes they make is to put most of the focus only on the bicep.

Triceps make up the majority muscle mass of the upper arm . The Triceps run along the humerus (the main bone of the upper arm) between the shoulder blade and the elbow.

Unfortunately triceps is a neglected part of the arm muscles. Most people focus more on biceps not realizing that the triceps muscle make up 2/3rds of the Arm. The Triceps muscle has 3 heads versus the biceps 2 heads.

3 HEADS OF THE TRICEP MUSCLE:

LONG HEAD.
MEDIAL HEAD.
LATERAL HEAD.

 

The Tricep Pushdown is a Great way to build size and definitoin in you arms!

Function

The tricep pushdown, whether you use a bar, Resitance Band or rope, works by creating a resistance composed of a pulley and weight plates that fight against you extending your elbows. The triceps must contract and overcome the resistance of the weighted plates if they’re going to straighten.

Exercise Technique

To complete the tricep pushdown, you face the pulley system and grasp either the bar or both ends of a rope. Press your elbows against the side of your torso. Don’t let your elbows fan out or come forward. Start with your elbows bent at 90 degrees so your forearms are parallel with the floor. Press down on the bar or the rope and extend your elbows until your arms are straight and finish alongside your thighs. Straighten and control your forearms back up to starting position.

Difference Between Using a Bar and a Rope / Resitace Band

Using a rope for a tricep pushdown requires you to have stronger grip strength and might cause some skin irritation or calluses on your palms. Using a bar puts some additional stress on your wrist joints. You have to really concentrate on keeping your wrists locked throughout the movement when you use a bar. The physiological difference, however, is that you can extend your elbows even farther when using a rope versus a bar. At the point of full extension, you are limited by how far you can straighten your arm because the bar will hit your thighs. The rope, however, splits and straddles your thighs, allowing your elbows to straighten even farther.

Considerations

Whether you’re using a bar, a rope, or Resitace Band the tricep pushdown is an effective exercise to develop your triceps. However, it shouldn’t be the only exercise used for those who are interested in truly developing the tricep. The longest head of the tricep is only recruited when movements occur when it’s stretched, and to achieve that, you need to perform tricep exercises that are done with your upper arms held over your head, such as in overhead tricep extension. The pushdown only develops two of the three heads of the triceps.

For best results, make sure you follow a good total body routine and diet (you get both in my workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!! LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter A.K.A “THE ONE MAN STREET GANG

23 thoughts on “Build Your Triceps For Stronger Arms (New Video)

  1. Hey, I just want to ask something..my shoulder dislocated not long ago, and sometimes when I play sports, I dislocate again..do u have any suggestion on what workout I should do to strengthen my shoulder? Does this tricep workout can help my problem? Thanks bro

    • Sorry to hear that. I’m not qualified to give medical advice, you should see someone a bout that. When it happened to me, I kept working out…. But k don’t know if it was the right thing to do .

  2. After reading this now I believe that having good triceps will make your arms buffed. Your a good inspiration to me Brandon keep up the good work.

  3. I have always been trying your workout abd they are great my arms are 16 inches around biceps. But it seen to me that no matter how much i work out my whole body im not losing my belly. ???? any solutions

  4. THANK U FOR A GREAT YEAR OF WORKOUT VIDEOS AND INSPIRATION. I WANNA TAKE THIS TIME TO SAY ”THANKS MAN”
    YOU TAKING THE TIME OUT OF YOUR LIFE, TO HELP OTHERS, REACH THERE FITNESS GOAL SHOWS GREAT CHARACTER .
    YOU HAVE TRULY BEEN BLESSED TO BE A BLESSING
    MUCH SUCCESS 2 U N THE NEW YEAR, AND KEEP THE MUSIC
    POPPIN

  5. Wow,as a girl I definately focus on triceps,but I only did tricep pushdowns never realizing I was neglecting the 3rd part of my triceps. Thank you very much for this educating article. I will now include the overhead tricep extension excercise to my routine. A+++ to you for being so thorough and informative,thanks again!!

  6. While already knowing this myself, this is great information for rookie bodybuilders. Close-grip bench press, tricep pushdowns, extensions, kickbacks and dips (weighted) are one of my personal favorites. Together with a well-balanced diet, these are a sure way to get big guns!

  7. Hi I have a question I have much doubt that I want to define and gain some muscle mass but not if you do cardio and then weights or the opposite.

  8. hey brandon thanks for the info. i have really very well developed my triceps and got gud bulk on that but didnt have much bulk on my biceps and neither cuts. give me some tips for that to make it huge and get mass on biceps. thnks a lot.

  9. howdy bro i think you need to start instruct using images. this is because people like me who seems to live in village cannot buffered the video ast… hope you consider about this kind of situation

  10. Hey, I’ve been working out for a about 2 weeks, and im mainly interested in gaining muscle mass. I mainly focus on my Biceps and Triceps, I train it 2 Times a week allowing enough time for muscles to recover. However Im using 4kg (8.8lbs) dumbells for each hand because those are the only ones i have at the moment. Is that enough to build muscles? Because I suppose to be doing 8 -12 reps, but with those weights i feel like i could do 20.
    So do i really need to buy heavier dumbells to gain muscle mass, or should i just keep doing the exercises untill failure? and then go on to the next exercise without resting.
    (I’m 17)
    Any recommendations?

    Thanks

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