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Triceps account for roughly two-thirds of your upper arm mass. So why in the name of Arnold do you spend so much more time blasting your biceps? If your true aim is to start using more tape measure around your arms, then you’re going to need to attack your tri’s with greater intensity. And once you’ve made that commitment, it’s time to refine your strategy.

1-down shift

Have you ever seen John Cena’s triceps? Well, if you haven’t, “tiny” is not a word that would be used to describe them. And though Cena is one of the hardest working men in show biz, he’s taken a fair share of his cues from WWE coach Rob MacIntyre, CSCS. When it comes to triceps specifically, MacIntyre likes to have his clients slow things down a bit.

“I like to use slow reps when training triceps especially on the eccentric portion of the lift,” he says. “Most of the time, the athletes I work with are training triceps explosively as part of other movements. However, when it is time to be pretty and get the big guns, I like to slow the reps down for isolations exercises. It is easy to develop tendonitis by trying to use fast, explosive heavy movements during isolation work due to the stress on the elbow joint. A triceps extension with a 5-10 second eccentric phase changes the game in terms of getting a pump. If you’re new to this type of training, be careful as the triceps tend to give out suddenly.”

2-Les dips entre deux bancs

Cet exercice de musculation pour les triceps est très efficace et techniquement facile à réaliser. Une fois que vous aurez compris le principe du mouvement, vous pourrez l’adapter sur d’autres supports, comme par exemple des chaises si vous vous entraînez à la maison. Les dips entre deux bancs permettent également de travailler la partie antérieure des épaules et supérieure des pectoraux si vous faites cet exercice en amplitude complète.

 3-finish with failure

If your routine already consists of a challenging battery of close-grip bench presses, dips and skullcrushers, you’re on the right track. But how you finish is just as important as how you start. David Sandler, MS, CSCS, believes in getting a skin-stretching pump because of its effect on protein synthesis (read: it increases it).

“I love hitting the triceps pressdown at the end of the routine and doing drops on each set and finishing with some close-grip push-ups,” he says. “I try to hit eight reps on the pressdown set working at max, then the I drop about 25 percent and continue until I cannot get another full rep on my own. Immediately after, I drop to the ground, keep my hands no wider than shoulder-width, and bang out as many pushups as possible. I give myself a generous 90-second rest and do the whole thing again for a second and then third set. Your tri’s get so jacked with a pump, when you leave the gym, everyone knows it.

4-Faites des extensions verticales

Les extensions verticales permettent de travailler la longue portion du triceps. L’exercice consiste à tendre son bras tenant un haltère au-dessus de sa tête.

Pour éviter de vous blesser, veillez à bien vous échauffer avant de pratiquer des extensions verticales.

5-Le kickback

En réalisant un exercice comme le kickback vous ferez travailler les deux muscles latéraux du triceps (vaste latéral et vaste médial) en plus de la longue portion.

Il s’agit d’un exercice de finition qui ne permet pas de développer la force musculaire, mais qui permet une bonne congestion et qui est donc à privilégier pour développer la masse musculaire du triceps.