BODY SCULPTING 101 by Myriam: TRICEPS

Results speak louder than words. Here’s what they’re saying:

“Once I decided to enter a figure/bodybuilding competition, I consulted Myriam for her expertise for both a dietary and work out regiment. Within one month of her program, we noticed a drastic difference with my body, as it relates to body fat, body mass, toneness, muscle definition and symmetry.”
~ Cassandra “Cassie” Theramene

The back of the arm, the area that is opposite your bicep muscle, is an area of the body that usually houses lose meat. That majority of people would like to see improvement to this area better known as the tricep. The following routine changes the composition of the triceps; here’s what Myriam does…

Your Triceps:
The triceps are made up of three parts – a long head which originates at the scapula, a lateral head which originates at the back of the arm (humerus) and the short head which originates on the humerus a bit lower than the lateral head. The triceps are responsible for extending the elbow.

Why Should You Work Your Triceps?
If you’re working your biceps, you shouldn’t neglect the other side of your arm. Muscle imbalances can cause pain and injuries. Also, your triceps work hard all day long–anytime you push something, your triceps are working so, the stronger they are, the easier these pushing exercise will be. Your triceps muscles are fairly small, so keep in mind that you will not be able to use as much weight as you can for your chest or your back.

The following exercises show examples of exercises that target the TRICEP. The most common triceps exercises involve straightening the arms to engage the triceps as in kickbacks, extensions and dips.

• Beginners: Choose 1-2 exercises, 1-2 sets of 12-20 reps
• Inter/Adv: Choose an exercise from each column for 2-3 sets of 8-12 reps, resting between sets
• Use enough weight that you can ONLY complete the desired number of reps.

Kickbacks/Extensions
Kickbacks and extensions involve straightening the arms, which engages the triceps muscles, but each is performed in a different position for maximum efficiency.

Triceps Presses
Triceps presses also involve straightening the arms, but for these exercises you’re lying down, adding gravity to the mix.

Triceps Dips/Pushups
Triceps dips and pushups are more advanced exercises targeting the triceps as well as other muscles in the body, making these compound exercises.

Created by Killens Global Solutions