I believe, beyond any doubt, that the upper arm when fully developed attracts more attention than any other portion of the physique. And, or course, the upper arms are shown to advantage much more than other muscle parts, especially in warm weather when a T-shirt is worn.
But unless the arm is fully developed it loses much of its appeal and does not appear nearly as outstanding. As I have seen, and possibly most bodybuilders have noticed, in many cases where the biceps may be very well developed and swelling quite nicely the triceps are comparatively flat and lacking the fullness and roundness that should accompany the thick biceps.
Triceps Are A Must
Some fellows have a tendency to favor exercising their biceps and do practically no direct work for their triceps. This usually happens in the case of beginners who fail to realize that the triceps when fully developed forms 2/3 of the upper arm and without this the arm cannot be considered fully developed. I know I was a bug on biceps development at one time and neglected my triceps entirely and it was a long time before I found that my arm was not improving in size or appearance regardless of the tireless efforts forced on them. When the realization finally dawned I set up a course of direct triceps movements and immediately began intensive work on them. It certainly was amazing how they increased in size and shape from then on.
In every case of the best build men you will find outstanding triceps development. Men like . . .
Melvin Wells
Roy Hilligenn
Reg Park
George Eiferman
John Grimek
- Just to name a few - have terrific triceps both in thickness and shapeliness, and all have outstanding upper arms. I can site John Grimek in particular because I have seen and been with him on several occasions when he was wearing a T-shirt and he has the most amazing triceps development. Not that his biceps are not also terrific, but he has thickness, shape and wonderful muscularity, which is exceptional since as a rule when an arm is as heavily built as Grimek's there is usually a lack of definition. Although it may be discouraging if you happen to train with fellows on the huskier side and you can see them improving more rapidly than you are, don't give up in disgust. It may take a little longer but you can improve as well.
As we know, the triceps is a three-headed muscle (lion head, goat head and serpent head) and each of these parts must be fully developed to attain complete triceps size and shape. In order to accomplish this, various exercises must be utilized which will work on the individual muscles. These muscles must be worked out thoroughly each training day, so it is advisable to have several good triceps exercises included in your schedule. This is especially necessary if you happen to be specializing for extra arm girth, for in this case much more intensified training will be demanded for the triceps.
I am going to outline four triceps exercises which will definitely aid you in fulfilling your desire to develop greater arms. These I have found through my own personal experience and the experience of other fellows in the gym to be exceptionally good.
If I may bring up a point which may be unknown to some of you, do all your triceps exercises while you are working your triceps. In other words, do not jump from chest or shoulder work into triceps exercises and then back to other body parts. Concentrate on the muscle group you are training on until all exercising on this group is completed.
Now for the exercises . . .
For the Triceps Extensors
In this movement take a dumbbell which you can handle for approximately six repetitions, bend over at the waist until parallel with the floor. You can rest the other hand on a bench to control body movement. Now with the arm bent so as the upper arm is parallel with the body, holding the elbow as stationary as possible, force the dumbbell back until the arm is straight out behind you. Return and repeat reincarnation-style.
French Curl, seated
This exercise, in this particular case, is performed with one dumbbell loaded to the desired weight and held behind the head while seated. Force the bell straight up from the starting position, making the triceps push the weight. The seated position will control body movement so as the triceps gets the majority of the work.
Triceps Push-downs and Press-downs
Push-down
Press-down
This fine triceps exercise is performed on the pulley machine and we have found it to be exceedingly good and popular in the gym.
Load the pulley to the weight you desire. Grip the bar about shoulder width, then force down trying to keep the body from playing too big a part in the exercise. Make the arm do the work, you will find this best. Vary the positioning of your elbows, flared or snug to the sides, body hunched over somewhat, or upright; you can also vary the grip from very close to very wide and also try the underhand grip. This provides work from another angle and is, I think, more beneficial as it puts added stress on the triceps.
Triceps Pullover
Finally we come to the triceps pullover, an exercise which I believe to be one of the very finest for triceps developing. There are various ways to perform this exercise. Some do it lying on a mat or on a bench allowing the bar to drop below the level of the shoulders. Personally I find the best method is to lie on the bench with the bar resting just behind the head. From this position you have a dead start for each repetition and I believe more weight can be handled in this manner. I have used 145 pounds for reps myself.
The performance is simple. Grasp the bar about shoulder width and with the elbows pointing upwards, then, keeping the elbows reasonably still, force the weight to the overhead position. Try to hold the upper arms from fanning out for the muscles do not receive as much work is this happens.
There now, now there is a course of exercises which will invariably help you to gain the arm size you wish.
These exercises can also be utilized in the one-and-a-half system to great advantage. For those who may not understand the one-and-a-half system, allow me to describe it briefly. Perform one complete movement with the bell. Then on its return to the start position, do down only half way, then complete the action again.
For instance, if you are curling a dumbbell, make a complete curl and as you return it to the starting position allow the arm to return only half way then curl it back up again. This constitutes one repetition in the one-and-a-half system. You will find this adds much size and thickness to the exercised muscle groups.
Another factor which may be of interest is the fact that some need much more time for recuperation after strenuous workouts, depending upon the individual and his muscular structure. Some have very fast recuperative muscle tissue and can work more regularly than others.
If you do not seem to be making the progress you think you should, then try to stagger your training periods. For instance, try working out two days in succession and then resting three, work two days and rest three more and see if the results are not more gratifying. Lift Monday, lift Tuesday, Rest Wednesday-Thursday-Friday, Lift Saturday, lift Sunday, rest Monday-Tuesday-Wednesday, etc.
Don't always blame the exercise if you don't succeed, for your own musculature may be the deciding factor. I have heard of several cases where one has benefitted far more by the use of similar methods as these and in all fairness to yourself it may help to try something of this sort. No one likes to work hard and receive little or no benefit for his efforts, so take an inventory of your personal body type and work out a program which will be best FOR YOU. You don't have to envy anyone for their fine development when you, too, can attain the size and shape you desire with a little thought to exercise and exercise routines which will best benefit you.
Enjoy Your Lifting!
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