Tricep exercises - Triathlon Week

stoney · 01-04-2003, 08:49 PM

Looking for specific exercises to target each head of the tricep. If some one could give some advice, Thanks. Stoney

Robert G. · 01-07-2003, 12:57 AM

Quote:

Originally posted by stoney
Looking for specific exercises to target each head of the tricep. If some one could give some advice, Thanks. Stoney

Found this for you:

Like the shoulders, the triceps also are a three-headed muscle complex. While complete isolation of each head is not possible, you can shift focus to either the long head, or the short and medial heads, by varying your arm position. Maximal stimulation to the long head (the lower most portion of the back of the upper arm) can be achieved by bringing the arms overhead in exercise performance. Consequently, exercises such as overhead rope extensions and overhead dumbbell extensions will exert the greatest amount of stress to this area of the muscle. Alternatively, as you bring your arms down and close to your body, the short and medial heads increasingly active in the movement. Hence, exercises such as triceps kickbacks and triceps pushdowns work these portions of the triceps more directly.

-Brad Schoenfeld, CPT

ColoCycle · 01-07-2003, 03:56 PM

I find cable pressdowns work the best for me. I get a good burn. Dumbell kickbacks always fell strange to me, like I'm not doing them right.

coach ocd · 01-11-2003, 05:00 AM

If you're a triathlete, it's not too important to do isolation exercises for any of your muscles. Most of the sport movements are compound in nature, and so your strength program should follow suit.

Ideally, strength exercises should mimic the sport movements, which is why hill running and climbing actually build leg strength for running and cycling.

The triceps are used primarily for swimming, and there is a good way to strengthen them on dry land that mimics the swim pull. Purchase Stretch Cordz (Kiefer carries them) so that you can do the swim pulling motion on dry land. These are a pair of high tension bands with handles at the ends that you loop around a stationary object. If you bend over at 90 degrees and do the pull motion, say 25 each arm, and then 25 both arms simultaneously twice a week, you will notice an improvement in your triceps strength in just a few weeks. Plus, it's strength you can actually apply!

There are other exercises you can do with the cords--check on [Only registered and activated users can see links. ]