Sets and Reps: Perform three to four sets of 12 to 15 reps per side. 4 Triceps Workouts to Incorporate While the three heads have some individual functions, together the triceps primary movement is that of an elbow extensor (extending the arm at the elbow) because it crosses the elbow joint. Don’t allow shoulder rotation to flare your elbows. If your elbows point sideways to the walls instead of behind you, you’ve shifted out of position. In this post, our focus is using the cable machine to hit the arms. We put together the 11 best cable exercises for the biceps and triceps that you should add to your arm workout. We also go over things like the anatomy and function of the bi's and tri's, as well as the benefits of using the cable machine. Not only will this give you a deeper understanding of the implement and your muscles, but it will also become clear why we chose these particular arm exercises.

While we think it is best to use different training equipment for an arm workout, such as dumbbells, barbells, cable machines, and bodyweight exercises, here is a sample cable machine workout for your arms that will nevertheless be effective for size and strength of all the muscles heads of the biceps and triceps. Using the pushdown as a finisher or burnout is a very high-intensity way to end any arm workout. One or two sets of 15 to 25 reps, reaching muscular failure at the last rep, is an excellent method for increasing training volume. The lighter weights make this approach is particularly useful for lifters who need to minimize joint strain. Paired with Biceps Training We know you are pumped and want to start making your own pulley system ASAP, but let’s get you even more excited by listing some of the advantages. This is a difficult exercise to set up seeing you need an adjustable weight bench, but this variation really hits the triceps hard. Because you are angling your body, you’re increasing the ROM and your arms have further to travel to complete the rep, This means a greater stretch and more muscle-building potential for you. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.

10 Best Triceps Exercises

However, the good news is that you can probably get the same, or better, arm gains without committing to multi-hour workouts. Mind also that compound lifts do factor into this benchmark; if you perform plenty of heavy bench or overhead presses twice a week, you probably don’t need 15 sets of triceps extensions on top of it all. Find the Right Angle Stand in the middle of a cable crossover machine. Hold the left cable in your right hand and the right cable in your left hand. Grip the ends of the wires; there is no need to use handles. Pull your upper arms into your sides. You’ve got options when it comes to building your triceps on any free weights. You’ll rely on high rep sets to near-failure since adding more weight to the bar isn’t an option. Elbows out in front of you (both overhead and elbow up work your long head from a stretched position). Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.

Because of this, it is possible to target specific areas of your triceps, and any arm workout should include a variety of triceps exercises to ensure each head is worked equally. Best Cable Exercises for Bigger Triceps

Muscle Development: With the cable machine's freedom of movement, combined with the ability to go high and low and to change handles, you’ll be able to train the muscles from a variety of angles for total muscle development. Elbow Health: The triceps and biceps tendons attach in and around the elbow. Strengthening the triceps and biceps muscles also strengthen the tendons and bones surrounding the elbow joint too, to help keep your elbows healthy and strong.

When it comes to isolating muscle for strength and size having tension is your best bet. And the cable machine with its constant tension throughout the ROM is a great option to build a muscular set of arms. These 11 exercises combined with compound strength moves will give you all the flex appeal you need. https://youtube.com/watch?v=63ma2nhGwJM Video can’t be loaded because JavaScript is disabled: Louisiana Personal Trainer- Floor Press Progressions (https://youtube.com/watch?v=63ma2nhGwJM) Better Sports Performance: Any sport where you hit a ball, fend off an opponent, or throw a ball hard and fast needs triceps and biceps strength and endurance. Why? Because a lot of sporting actions use elbow flexion and extension. Also, by angling your body at a decline, you’re increasing the exercise’s range of motion. Your arms have to travel further to complete the exercise, and this will create a greater stretch on the muscle. How to Do It Curl the straight bar to the front of your shoulders and squeeze the biceps at the top of the contraction.When your home gym or workout space at home is limited, your aim is to do as many exercises as you can using the same equipment, a DIY adjustable pulley fits the bill. Don’t get us wrong, we love free weights too. In fact, we have shown before how to make your own weights (which we highly recommend), but cable exercises target your muscles differently.

This means you can typically press more weight, which equates to astronger bench press and stronger triceps. The floor press is also a suitable work around if you can’t bench with a full range of motion due to an injury or, even, because all the benches are taken in a busy gym. How to Do It The pushdown can be used by any lifter looking to emphasize their triceps. The movement can be implemented into strength-building programs, as well as any arm day or muscle-specific routine designed to build size. Beginners Similar setup to the supine cable bicep curl except the weight is behind you. Think of a triceps skull crusher but with a cable machine. Because you’re lying down it drives more engagement to the triceps, and you cannot use other parts of the body. The large range of motion and the pre-stretch before the contraction make this a solid option for building muscular triceps. As for triceps muscle head activation, since your arms will be out in front of you, it emphasizes the long head, but it is also great for the lateral head and medial head. After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.The triceps are made up of three muscles (hence the name, tri-ceps): The lateral head, the long head, and the medial head. All three of these muscles attach to your elbow and are responsible for extending your arm. After you finished making your own pulley and have an upgraded home gym setup, you have even less reason to go to the gym. Because of this, you may not be able to do as many reps as in your usual push-up, but your triceps will love it. How to Do It We cover three kinds of homemade pulleys, the second one is an adjustable DIY pulley. If you build two such pulleys you essentially have a homemade functional trainer. It may not work the same as the best functional trainers, but it may do the job, and at a fraction of the cost of a home functional trainer. Overall, the pulley is the perfect tool for working the triceps. It allows you to isolate the muscle group and provides resistance that can help you to build muscle and improve your range of motion.