Strong arms are important in all aspects of life, not to mention, all athletic events. Arm strength is needed probably in the gym, though, more than anywhere. Let’s take a look at the upper arm, specifically the back of the arm made up of the triceps. The posterior aspect of the upper arm is made up of three heads of the triceps muscle. The triceps muscle (known as the triceps brachii) makes up about 65-70 percent of the of the upper arm. For those looking to get bigger arms, you may want to put more emphasis on training the triceps as opposed to the biceps. The following tricep barbell exercises should help your cause.
Here are four Jefit tricep barbell exercises, beyond the bench press, to try for those looking to get bigger, stronger arm!
Seated Tricep Extension
Focus on preventing the elbows to turn outward. Keep the elbows in as you execute the exercise.
Skull Crusher (Reverse grip)
Perform the eccentric phase in a slow, controlled manner. Focus on extending the arms at a quicker pace.
Pin Press
A great way to take the chest muscles out of play and focus on partial range of motion for the elbow extenors.
Rear Tricep Extension
Take the barbell below the back of the head before starting the upward motion.
Jefit Exercise Programs (arm emhphasis)
Here is a small sampling of arm focused strength training programs found on the Jefit app.
Stay Strong Together
The award-winning Jefit app comes equipped with an advanced customizable workout planner and training log. In addition, the app has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule.
