Awesome Tricep Workout - Meaning that Back of Your Arm!
Thursday October 28, 2010
Pic Credit
First pic above is Gabby Reese (she looks amazing). Second pic is me in my bodybuilding days - late 30's. Recent pics at the end of this post too!
First, don't forget my giveaway post from yesterday. I forgot to mention that I had a couple areas that were twinging a bit & they do feel better so.... Also, one of the readers said her doctor recommended this. Check out the post HERE.
On to triceps or like many say, those things that flap in the wind...
I like to mix up my workouts as I have often said here. I use my arsenal of exercises from over the years or use new exercises I read about in magazines or online. This past Monday, I thought I would use 3 exercises directly from an Oxygen Women's Fitness article just cause it was sticking in my mind. I do all 3 anyway at one time or another but thought I would put the 3 together just as the article stated.
So, I did it.. along with some "Jody stuff" in there just because that is the way I am.
I do a lot of drop setting.. way more than they recommend but it works for me so I did that here but you can stick to straight sets, especially if you are not that advanced a lifter.
Anyway, I have a hard time getting my triceps to have that DOMS (delayed onset muscle soreness) anymore but this workout did it big time!!!!! Feels great! So, I am sharing with you what the exercises are & a couple options as well. I did this workout with my biceps too so I would do a triceps move, a bicep move, back to a triceps move & so on and so forth without any rest in between.
Here are the 3 triceps exercises. You need to decide if you are advanced enough to do drop sets for all the sets or not.
1. Lying triceps extensions (first pic on the link & lots of variations below that) or what some call skull crushers. I did mine on an incline like THIS. I also sometimes do them on the decline like THIS. You can also do them with a straight bar or with dumbbells like this. At home, you can modify with your dumbbells or wrap your bands around something solid that will not move to try this.
2. Cable Rope Overhead Tricep Extension. I love this move & sometimes I like to lean a bit forward too instead of straight up. Lots of variations so check out this link for more fun! Again, modify with your bands.
3. Straight Bar Cable Pressdown. See how his arms stick to his sides. DON'T let your arms flair out! There are different attachments at the gym so don't always use the same one. HERE is an angled attachment. This particular workout, I used a straight bar & also did some reverse grip pressdowns towards the end of the drop set. Again, you can work with your bands at home.
So there ya go... and I gave ya lots of links so you can change it up too! Now get a going & tighten up the back of your arms.. the triceps!!!!!!! Let me know what you think!
And here is a pic of my triceps now.... I know, they are big - an easier body part for me. Actually, I prefer them not so big BUT with age, things just don't tighten the way they used to. I was lifting lighter for a while in my 40's but as I reached my late 40's and good ole perimenopause (still ongoing - UGH!), I had to start lifting heavier to stay firm & tight. It seems to get harder with age so I am lifting heavier & honestly, I am fine with it. Better muscles than no muscles & saggy skin! So, yes, I am lifting heavier on all body parts for now but still do high reps & drop sets. Anything to fight the aging process!
Pic CreditFirst pic above is Gabby Reese (she looks amazing). Second pic is me in my bodybuilding days - late 30's. Recent pics at the end of this post too!
First, don't forget my giveaway post from yesterday. I forgot to mention that I had a couple areas that were twinging a bit & they do feel better so.... Also, one of the readers said her doctor recommended this. Check out the post HERE.
On to triceps or like many say, those things that flap in the wind...
I like to mix up my workouts as I have often said here. I use my arsenal of exercises from over the years or use new exercises I read about in magazines or online. This past Monday, I thought I would use 3 exercises directly from an Oxygen Women's Fitness article just cause it was sticking in my mind. I do all 3 anyway at one time or another but thought I would put the 3 together just as the article stated.
So, I did it.. along with some "Jody stuff" in there just because that is the way I am.
I do a lot of drop setting.. way more than they recommend but it works for me so I did that here but you can stick to straight sets, especially if you are not that advanced a lifter.Anyway, I have a hard time getting my triceps to have that DOMS (delayed onset muscle soreness) anymore but this workout did it big time!!!!! Feels great!
So, I am sharing with you what the exercises are & a couple options as well. I did this workout with my biceps too so I would do a triceps move, a bicep move, back to a triceps move & so on and so forth without any rest in between.Here are the 3 triceps exercises. You need to decide if you are advanced enough to do drop sets for all the sets or not.
1. Lying triceps extensions (first pic on the link & lots of variations below that) or what some call skull crushers. I did mine on an incline like THIS. I also sometimes do them on the decline like THIS. You can also do them with a straight bar or with dumbbells like this. At home, you can modify with your dumbbells or wrap your bands around something solid that will not move to try this.
2. Cable Rope Overhead Tricep Extension. I love this move & sometimes I like to lean a bit forward too instead of straight up. Lots of variations so check out this link for more fun! Again, modify with your bands.
3. Straight Bar Cable Pressdown. See how his arms stick to his sides. DON'T let your arms flair out! There are different attachments at the gym so don't always use the same one. HERE is an angled attachment. This particular workout, I used a straight bar & also did some reverse grip pressdowns towards the end of the drop set. Again, you can work with your bands at home.
So there ya go... and I gave ya lots of links so you can change it up too! Now get a going & tighten up the back of your arms.. the triceps!!!!!!! Let me know what you think!
And here is a pic of my triceps now.... I know, they are big - an easier body part for me. Actually, I prefer them not so big BUT with age, things just don't tighten the way they used to. I was lifting lighter for a while in my 40's but as I reached my late 40's and good ole perimenopause (still ongoing - UGH!), I had to start lifting heavier to stay firm & tight. It seems to get harder with age so I am lifting heavier & honestly, I am fine with it. Better muscles than no muscles & saggy skin!
So, yes, I am lifting heavier on all body parts for now but still do high reps & drop sets. Anything to fight the aging process!
Posted by truth2beingfit at 10/27/2010 9:00 PM 
Categories: Weights, Workouts, Tips, Exercise, Weight lifting
Tags: triceps weights tight arms Exercise workouts arm workout weight lifting Tips
Categories: Weights, Workouts, Tips, Exercise, Weight lifting
Tags: triceps weights tight arms Exercise workouts arm workout weight lifting Tips
Yep, triceps exercises are among my favorite. Probably because that is where I have my best definition. Hopefully that wont be the case as I melt this marshmallow suit I wear away and some of the other muscles screaming for air can come out.
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You have such a way with words Patrick!
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I'm always partial to overhead tri movements for their more complete range of motion. I always do the overhead rope extensions seated, arms very close to ears, and and deep deep deep. One of my favs!
I like the Jody of today way better, with liberty and triceps for all
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Yes, close to ears & complete range of motion! I love your kind words.. always nice to hear that! Sweet! Thx Roy!
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Whoa - you are lookin' good!
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UH
THATS
YOUR
ARM?!?!?!
you look amazing.
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Miz, thank you!!!
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Not only do you look great, you must be a wizard with an invisible cloak watching over me. Yesterday I stood in my bathroom and looked at my upper arms straight on. "Hmmm...not too bad," I thought. Then I held my arms up slightly and, oh my gosh! There were inches and inches of flab hanging there. I thought, "I must go to Jody's blog and see what she has for this." And there you are today, dear mindreader, with a special gift for me. Thank you.
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Marsial... enjoy!
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Look at those arms!!! You look amazing. I love a good tricep workout!
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Thx! Yup, love working the arms!
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Love reading what the pros recommend! I continually modify my weight training with what you and Roy suggest. Thanks, Jody!!
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Look at you Hottie McHotster! Thanks for sharing Jody, my triceps are one of my trouble areas AND I'm 45 so I know what's coming if I don't hit it hard.
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your arms look perfect...every woman dream body...that is what you have! hard work is so paying off for you!
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Thx Sian! Not sure they want big ole ones like mine but to me, better this way than no muscle!
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Awesome arms Jody! My favorites are the skull crushers (which I often mistakenly call head bangers) and dips. I don't do dips often anymore though because they seem to aggravate something in my wrist. Sigh.
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Karen, I love dips & especially between 2 benches but many people feel they hurt their shoulders. Luckily, no probs for me yet...
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