“Patience and perseverance have a magical

effect before which difficulties disappear

and obstacles vanish.”

                                                  - John Quincy Adams

 

Triceps Training: How to develop the “HORSESHOE"

 

The Triceps Brachii has 3 heads: the long head, the lateral head and the medial head. Developing all 3 heads to form the much sought after “horseshoe” appearance will require planning in exercises, technique and intensity.

The medial head is active in all arm extension movements. The long head and lateral head only aid in arm extensions when the extension is forceful. The long head in particular requires high intensity extensions in the 5 RM – 8 RM range in order to fully contract.

The exercises that maximally stress the long head are: (1) Lying E-Z curl triceps extensions and (2) close-grip bench presses.

The exercises that maximally stress the lateral head are: (1) dumbbell kickbacks and (2) narrow-grip triceps push-downs.

The exercises that maximally stress the medial head are: (1) heavy overhead presses (the IFPA recommends front presses ONLY) and (2) dumbbell kickbacks.

According to Currier’s electromyography research, the triceps maximally contract at 90 degrees of arm flexion. The best triceps exercises for the 90 degree position would be: (1) dips, (2) close-grip bench presses and (3) triceps push-downs. I would add triceps kickbacks because it overloads the triceps at its weakest position of full extension and will require maximal contractions from all 3 heads. Caution: for those of you that incorporate full pronation of the hand in the kickback use a slow-controlled motion in this movement. When you use full pronation during kickback or internal rotation of the arms during bench presses or triceps push-downs (use only 5 degree internal rotation of the arm to prevent unnecessarily high levels of stress on ligaments), you are using a technique called “triceps reflex extensor maneuver” (TREM). The TREM technique places pressure on the ulmar surface of the palm (little-finger side), causes an extensor response in the triceps and allows greater contraction of the triceps.

The TREM technique can be used safely in the triceps push-down by internally rotating the hands on the bar and allowing the elbows to rotate outward away from the body. These are referred to as “Power lifter push-downs” and allow maximal triceps contraction and therefore more size and strength development (particularly the “lazy” head – the long head).

When planning triceps training, be aware that triceps strength varies with arm position relative to the shoulder. The triceps is strongest if the arm is below the shoulder, that makes dips one of your best choices (provided you are in possession of healthy shoulders – remember the triceps need “high-intensity”). The next strongest position is the arm above the shoulder, as in overhead triceps extensions. The weakest position for the triceps is when the arm is level with the shoulder, as in horizontal triceps extensions on a machine.

Technique is always of paramount importance, during triceps kickbacks make sure the side not performing the kickback is fully supported. Opposite arm and leg should be on a bench with back flat and parallel to the floor. Make sure to fully extend the arm, without the arm fully extended the triceps cannot fully contract, therefore dramatically reducing the exercise benefits.

Proper technique for lying triceps extensions is to lie flat on the bench with feet flat on floor (or on the bench if lower back pain is an issue).

Start with arms overhead at 90 degrees to the torso with an E-Z Curl Bar, hands positioned with internally rotated grip (straight bars increase stress on the triceps tendon). Slowly and with control lower the bar to the forehead (lowering bar to nose increase stress on triceps tendon and joint). Lowering the bar behind the head stresses the long head more effectively.

Proper technique for triceps push-downs is to keep the body stabilized so the triceps do all the work. Perform every rep through full range of motion (ROM), partial ROM movements, especially not going to fully extended arms will prevent full contraction on all 3 heads and defeat the purpose of the exercise. Bodybuilding style, elbows tucked in, concentrates on the lateral head, though full ROM will stress all 3 heads. Power lifter style, with elbows flared-out will stress the long head. Using rope handles and allowing the arm to extend behind the body also increases stress on the long head. For variation, use different handles and grips (the underhand grip stresses the medial head).

Seated dumbbell triceps extensions place additional stress on the long head. One-arm dumbbell triceps extensions require more stabilization work from all the muscles of the upper arm increasing functionality, but may reduce “peak” contractions. Seated E-Z bar triceps extension allow for intense stretching and activation of the long head.

The new IFPA Certified Bodybuilding Instructor Course (IFPA-CBBI) will introduce you to additional advanced training techniques (IFPA CBBI, is scheduled to be available by November 15, 2004) Also in development is a new CEC course: “Understanding Kinetic Anatomy” this course will be a tremendous help in learning advanced training techniques. (Kinetic Anatomy will be available separately as a CEC course by November 15, 2004).

Reminders

IFPA “Fitness By the Bay” Conference: July 28 thru 30, 2005, location: Tampa Bay, FL.

Don’t forget to take the poll questions at the IFPA website: www.ifpa-fitness.com.

 

Announcements

Congratulations to Leslie Roberts on winning a brand new Bowflex Machine. Leslie won the drawing for the new Bowflex machine at the “Fitness-By-The-Bay” Conference 2004. Bowflex will be giving away another Bowflex machine at the 2005 “Fitness-By-The-Bay” Conference, so you will all get another chance at winning an incredible piece of exercise equipment. Use it for yourself or to build your business.

 

Birthday Announcement

Congratulations to “Fitness Star” Jack LaLanne, Jack is now 90 and still in phenomenal shape. Jack is a testament of what the health and fitness lifestyle can do for you and all your clients. Jack not only looks great, but he has the energy many nine year olds no longer have. I would bet good money that less than 1% of all our school children could keep up with Jack in his daily 5 am workouts. Happy Birthday Jack, and Best wishes for many, many more from all your friends and admirers at the IFPA.

 

Sincerely,

Jim Bell, PhDc

President