Exercise Suggestions Needed for Upper part of Triceps

[Lynn M.]

Hi all-

Can anybody recommend some specific exercises for the upper part of the tricep muscle to do?

I am pleased with the gains I have been able to make on the lower part of the tricep (closer to the elbow) but just can't seem to figure out how to target that upper part.. my definition in that area is lacking.

Thanks in advance for your suggestions!

Lynn M.

 

[mogambo]

The triceps muscle itself is not very large at the top. You probably would be better of developing the rear delt, and maybe, I don't know what you look like of course, maybe reducing body fat over the arm area. Some women gain stubborn weight in that area.

 

[Lynn M.]

Hi Mogambo-

Thanks for the suggestion.. You are probably right. I did consider that, but was thinking that area would be more worked with tricep exercises.

I am kind of bummed in that my upper body is fairly low in body fat and pretty defined (lower body..well just call me Ms. Bartlett), so I figured I wouldn't have to work that stubborn area so hard!) Sigh. Life isn't fair!!

Take care, and thanks again!!

Lynn M.

 

[DebbieH]

RE: Exercise Suggestions Needed for Upper part of Trice...

Hi Lynn! I think tricep dips off a chair/bench are really good for hitting the WHOLE tricep. I feel my tricep muscle more with this exercise then any. Just my thoughts. I tend to carry a bit of fat in that area. I KNOW my diet could be much cleaner. Good Luck!
Your-Friend-In-Fitness, DebbieH http://www.handykult.de/plaudersmilies.de/wavey.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!

 

[kathryn]

The tricep muscles have several functions: straightening the arm from a bent position(which is worked with kickbacks and extention moves), lifting the straight arm backward (which Cathe works in one of her routines, but puts it in the rear shoulder exercise category, an area which it hits as well), and turning the arm from a palms-up position to a palms down position (when you have your hands in front of you, it's the opposite if the arm is behind you. This function can be worked when you do kickbacks and add a twist at the top, going from palms down to palms up).

All three functions can be worked by doing a kickback with a twist and a lift at the end, with a pause before and after the lift. You could do a 6-count move like this: kickback , twist (palm down to palm up), lift, lower, untwist (palm up to palm down), bend. YOu can also do the twist while lifting, and the untwist while lowering, which makes it a 4-count move.

Seems to me that the straight arm lift might work the part of the arm you are concerned about, as it also works the rear shoulder. YOu could change the 6-count move above to an 8-count move by doing two straight arm lift and lowers before "untwisting" and bending.

 

[trevor]

RE: Exercise Suggestions Needed for Upper part of Trice...

Debbie is absolutely right about the dips.
The triceps consists of the long head, lateral head, and medial head. If you are talking about the upper tri, then you are basically referring to the long and lateral heads. Try doing triceps dips(a basic, compound move), close grip bench press(basic, compound move) and the overhead tri extensions(basic, isolation move). All 3 work the entire triceps brachii, which consists of the three heads I described above. You can add kickbacks if you like but they are generally an auxilliary exercise.
And of course you have to get the cardio in to cut the fat over the muscle you are building.
Trevor

 

[trevor]

One Secret to Shapely Arms....

and to developing muscular arms in general is to work those tris hard! Most people concentrate on biceps but increasing the muscle size of your tris is very key to getting nice looking arms. Curls are very overrated, almost as much so as the bench press as far as bodyshaping goes.
Trevor

 

[Lynn M.]

RE: One Secret to Shapely Arms....

Hi everybody-

Thanks SO much for the tips..Tomorrow is Tricep day so I think I am going to shake up the routine and incorporate your suggestions!!!

Take care, Lynn M.

 

[brenda21]

RE: One Secret to Shapely Arms....

One last thing, Lynn... try the making the "smiley faces": bend over w/a flat back and using light weights (2-4 lbs) lift both arms slowly towards the ceiling so it appears as though you're making a smiley face if someone were to look at you from the front. If the weights are too heavy, just lift arms and point thumbs up.
Hope this helps!

 

[LAEnggren]

RE: One Secret to Shapely Arms....

so Trevor
what exactly would you do for this area to develope it the tris in general say 3 great exercises
Guess who
Lisa