Triceps Workout: Click here to get Shaun’s Free Report on eliminating stubborn fat. Use this protocol in conjunction with your weight training for superior results.
The triceps muscle (or its real name:triceps brachii ) is composed of three separate muscles that make up the back of the arm and join at the elbow joint. (“Triceps” is considered both the singular as well as the plural form of the word).
The triceps makes up 2/3 of the muscle mass in the upper arm. It is mainly responsible for “extending” or straightening the arm.
First point: One of the keys to having great triceps is to isolate that group of three muscles when doing your cable push downs (or pull downs). To obtain that “horseshoe” look, you must keep the elbows close and tight to the body while executing the move. Women, this is especially for you! No woman likes the flab that jiggles in the back of the arms.
Do not swing with your back hoping to be able to lift a heavier weight. Better to reduce the weight and perform the exercise with perfect form. Always exhale on the way down. It’s not “lifting weights” that gets you the body you desire. It’s lifting and lowering the weights that allows you to obtain the muscles you want.So, during your triceps workout, push down (the concentric) and count to 1 but on the way back (the eccentric) you resist and count to 4. Research has shown that there is more muscle stimulation during the negative portion of the movement.
Second point: Do not hold the bar with just your fingers. Make sure you place the bar in the palm of your hand. This will allow you to lock your wrists so you don’t turn them up. If you turn up the wrists while holding onto the bar you will no longer be isolating the triceps.
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