Outer Triceps Workout

The outer triceps is an awesome muscle. It sticks out like a slab of muscle on your outer arm and makes your arm look thick from the front. When your standing side on the outer triceps looks like a half moon sitting there on your arm and screams POWER!

So how to do you work the outer triceps? Well the best know and common outer triceps exercise is the standing triceps press down on the lat machine . . . but everyone does those already and there are not allot of great outer triceps out there, so what else works those little buggers?

First off any barbell or dumbbell movement with palms of hands facing up works the outer triceps more than the long or medial heads. Biggest point though is "LOCK OUT THE ARMS!" So basically keeps the palms up, or reversed and lock out and hold. Those are the most important issues to cover when targeting the outer triceps.

If you have weak wrists and cannot target your outer triceps with the palms up, then with palms down the outer triceps can only be worked specifically in moves where the upper arms never leave the side of the body (like the lat machine press down) and are fully locked out. If the arm rotates or the elbow moves forward then the long triceps is called into contraction and extension and so no outer triceps for you!

Another beauty for the outer triceps is "lying dumbbell extensions." These work the outer head of the triceps and give the shape and thickness needed for total development of the triceps as long as you lock them out and give a little twist at the top so the your palms face your head.

The last exercise that I use to work the outer triceps is "Triceps Bench Dips." This is a good exercise that works all of the triceps, but it emphasizes the outer head a little more. The great thing about this exercise is that you can push it all the way to failure, get a great pump, and your totally safe and don't need a spotter. Be careful not to let your butt drift away from the bench or you will use too much deltoid and take the outer triceps right out of the picture.

Here is an outer triceps workout

Reverse grip pushdown 4 sets of 8-10 reps

Super set:
Lying dumbbell extensions with a twist and Bench dips
4 sets of 10-12 reps or failure on the dips.

Here's to some wicked outer triceps!

Ray Burton is a personal trainer and owner of The Fitness Site

---

Shoulder Exercises For Beginning Bodybuilders

The main shoulder muscles that concern bodybuilders are the deltoids... Read More

Build More Muscle Mass And Strength Without Supplements

Who should use this method to build muscle quickly?If you're... Read More

Exercise The Right Way - The Seated Calf Raise

Other articles in this series looked at a number of... Read More

Always Shock Your Muscles For Maximum Growth

Always try to "trick" your muscles into growth. You never... Read More

An Amazing Technique That Can Make Your Gains Skyrocket While Others Have Reached A Sticking Point!

If you clearly understand and apply the principles involved in... Read More

Water Makes Muscles More Elastic?!

Before you say, "yeah, yeah, yeah I know to drink... Read More

Are You Over Training in the Gym?

Every set was taken to positive failure, with three or... Read More

The Amazing Benefits of Resistance Training

When it comes to exercise, resistance training is often overlooked.... Read More

A Champion Bodybuilder ? Do You Have What It Takes?

My career began in the eighties. I never found myself... Read More

How Stretching Can Explode Your Muscle Growth

When you think about gaining muscle, stretching is probably not... Read More

The Ultimate Hard Body Exercise

The Front Squat:As you may have already discovered, the squat... Read More

How to Increase Your Bench Press by Doing Squats

My Legs Are Already Big Enough. I Keep Hearing Working... Read More

They Dont Know Squat!

There seems to be much confusion amongst trainers and trainees... Read More

Four Powerful Tricks for Successful Lucid Dreaming

By definition, Lucid Dreaming means "conscious awareness during the dream... Read More

Exercise The Right Way - The Standing Calf Raise

Other articles in this series looked at a number of... Read More

Do Electric Ab Stimulators Really Work?

Electronic muscle stimulators are the latest craze, the hottest fad...... Read More

The Importance Of Creatine In Building Lean Muscle

Creatine monohydrate can rightly lay claim to being the most... Read More

Why You Must Choose The Right Dumbells For Maximum Results Results

Embarking on a dumbbell exercise program? Then examine two well... Read More

Exercise The Right Way - One-Arm Dumbbell Rows

Other articles in this series looked at a number of... Read More

Exercise The Right Way - The Hammer Curl

Other articles in this series looked at a number of... Read More

Bodybuilding on a Budget - It Doesnt Have to Put Your Wallet in a Wheelchair

As you probably remember the last time you looked at... Read More

Maximum Muscle Development with Chaos Training

Chaos is the scientific study of orderly disorder. It offers... Read More

Focus on Both Consistency and Variability in Your Workouts for the Best Results

In one of my recent articles, I spoke about the... Read More

Arm Training - Building Muscle for Bulging Bis and Tris

Let's face it, most guys who start lifting want two... Read More

Muscle Building Workouts at Home!

Most people make an excuse that they don't have time... Read More

Maximize The Windows of Opportunity For Explosive Muscle Growth

You have two main windows of opportunity when your training.... Read More

Ab Sculpting Exercise - One Of The Most Productive Exercises For Your Abs That Is Hardly Ever Used

Before I talk about one of the most productive and... Read More

Targeting Those Trouble Spots

Wouldn't it be great if you could get rid of... Read More

Clothes and Shoes and Stretching

Now that we have a trainer, our next concern is... Read More

Know Your Muscle Building Exercises - The Back

Every bodybuilder and weight trainer will have his or her... Read More

Strong To The Core of Your Being - The Benefits Of Core Training

If you were to ask me which muscle group in... Read More

Exercise The Right Way - The Wrist Curl

Other articles in this series looked at a number of... Read More

Reasons Why Leg Training Should Not Be Ignored

As a modern weight lifter or body builder, I want... Read More