Tricep grow fastely in 0ne week

5 SIMPLE WAYS TO GROW YOUR TRICEPS FASTER

Add these five methods into your arm routine to start swelling your tris

But what the pressdown-happy masses don’t seem to realize is that this exercise emphasizes the lateral (outer) head of the triceps. So if that’s all you do, the other two heads of your tri’s are going to be underdeveloped and you’ll never get the kind of growth you’re hoping for.

Push It

If you must do pressdowns, at least do them properly. Too many guys hold the bar like motorcycle handlebars. This causes you to push with the fingers, which not only places stress on the hands and wrist (as the wrists often extend back), but it reduced the amount of force you can apply to the bar. The key is to push with the heel of the palms. You’ll know when you have this technique down as you won’t even have to wrap your fingers around the bar. You’ll also realize how much more weight you can do on

Drop It

The Weider Principle known as drop sets is an intensity technique that can be applied to any of the exercises above to push your triceps growth beyond that possible with straight sets. To do a drop set, you simply take a set to failure and then immediately reduce the weight and continue the set to failure again. This can be done one, two, three, or as many times as you want to punish your triceps.

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triceps pressdown

M+F Magazine

Push It

If you must do pressdowns, at least do them properly. Too many guys hold the bar like motorcycle handlebars. This causes you to push with the fingers, which not only places stress on the hands and wrist (as the wrists often extend back), but it reduced the amount of force you can apply to the bar. The key is to push with the heel of the palms. You’ll know when you have this technique down as you won’t even have to wrap your fingers around the bar. You’ll also realize how much more weight you can do on pressdowns. And greater overload equals—you’ve got it—more triceps growth.

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Underhand-Grip-PullDown

PAVEL YTHJALL / M+F Magazine

Pull It

The flipside to the above advice is to literally do just that—flip your grip and take an underhand grip to pull the weight down when doing triceps pressdowns. While the overhand version places the greatest stress on the lateral triceps head, the underhand version better stresses the oft-neglected medial head. Since the only way to maximize overall triceps mass is to maximize the mass of all three triceps heads, you need to devote time to the medial head as well. Try the reverse-grip pressdown using an EZ-bar attachment with a rotating collar, which will remove the stress form your wrists.

Angle It

Every guy that’s put in any effort to build up his tri’s is familiar with the lying triceps extension, or what is known to hardcore bodybuilders as skullcrushers. We’ll bet our crazy magazine salary that you grab the bar and head over to the flat bench. But when’s the last time you did them on an incline, or (even crazier) on a decline? Changing the angle of this effective exercise effectively changes the triceps head that’s stressed

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The more the arms are placed in front of the body and overhead, the more the long head is emphasized. When you do skullcrushers on a flat bench, the arms are perpendicular to the body and so both the long head and lateral head are fairly equally involved, with even a good bit of involvement from the medial head. When you do them on an incline bench, the arms move more