The triceps brachii is the largest muscle in the arm and is an elbow extensor, meaning that it is used to push the forearm away from the upper arm.   The triceps is also the strongest muscle in the body and is best worked using motions that resist the extension motion.   It is also an underworked muscle due to the fact that the biceps is much more coveted and well known because it’s easier to flex and is more apparent in every day activities.   Since ectomorphs have naturally skinny limbs, bulking up their triceps is the easiest way to make their arms appear larger. In order to work the triceps you will have to resist the extending of the elbow.   There are multiple exercises that do this, including cable push downs, close grip bench press, and lying triceps extension.   I’ll detail these and a few compound lifts as well, including the shoulder press and dips. Cable Push Downs: The cable offers resistance throughout the entire range of motion, whereas freeweights have a split second of inactivity when the muscle is in peak contraciton.   Your triceps will not have this luxury when performing cable push downs.   Make sure you keep your back straight and upper arms static when doing this exercise.   This will work the medial and lateral heads of the triceps, which’ll help create the sought after horse-shoe shape. Close Grip Bench Press: The normal bench press works the triceps extensively, but the close grip really hits them hard.   This is a good lift for building overall mass in your triceps and will also hit the inner pectoral fibers moreso than the normal bench press will.   I like using this exercise in conjunction with lying triceps extensions to get the most stimulation from a single workout.   This is one of the most effective arm and chest mass builders for ectomorphs. Lying Tricep Extension: This is similar in function to the cable push downs, except you’re lying down and it offers a slightly longer range of motion.   Some people like to use the barbell when doing this exercise, but I definitely prefer a dumbbell.   My wrist tends to hurt if I use the barbell and I have had others complain of the same issue.   Make sure not to go too far down when doing this because you could damage your shoulders since they are stabilizing the weight. Shoulder Press: The shoulder press is a good compound lift that’ll help build up your triceps.   Although they don’t play a huge role in this exercise, I’ve noticed significant mass gains from it.   The main purpose of this lift, of course, is the strengthening of the deltoids, but it’ll definitely build up your triceps as well. Dips: Dips can be varied to put additional stress on the triceps.   The best way to do this is to use a bench or to keep your torso straight when doing them.   These are a great exercise that’ll work the medial and lateral heads, creating the horseshoe shape just like the push downs do.   They will also place a significant amount of stress on the pectorals, even when modified for the triceps.

  1. Good Kharma keeps the wheel turning…

    (…) My blog is PR2 and has 12k backlinks- please click my source link and you will get a do-follow link there upon approval of this trackback! Let’s share the Google love! (…)…