Winning Ways:
The Fantastic Four: The Tricep

Wednesday, April 19, 2000

By Gregory "Graig" White
SJSports Physical Fitness Advisor

Let's face it, guys want massive arms. Having "Big Guns" is the goal for many a man who trains with weights. For the ladies, the idea of having that fold of flab at the back of the arm is enough to keep them in long sleeved shirts for the whole summer. While building great biceps is important, I want you to know it is not in your best interest to ignore the tricep.

The tricep is made up of three heads and takes up three-fifths of the upper arm. With that in mind, I want to share four ideas to take your tricep development to the next level.

1. Basic exercises tend to be best.

   The basics for tricep development are dips, cable press downs, close-grip bench press, and seated triceps extensions. By doing these tried and true moves, my athletes have achieved great development, and keep our protocol varied.

2. Do not lock your elbows.

   Sloppy form can cause injury. Locking your elbows is a common example of improper technique that often leads to injury. You want to execute this move in a brisk fashion, but stop short of full extension. Remember, it's not necessary to lock your elbows to achieve maximum contraction.

3. Control the movement through the full range of motion.

   As with any motion, controlled movements trigger the development of deep muscle fibers while minimizing the risk of injury. When it comes to this concept, it's always the best to be slow and steady.

4. Avoid gimmicks and tricky movements.

   More often than not, things like over-sized elastic tension bands, pressing straps, and cable ropes are more for rehabilitation. These moves should never be the foundation of your tricep protocol, they won't help you get to where you want to be.

Photos by Art Redd

Do you have a fitness or conditioning question for Graig? Send it to gwhite@teamconditioning.com. If your question is used in an article, you will receive a free Team Conditioning Systems t-shirt.

For previous Winning Ways, visit Graig's Archives.