help for triceps

[cathykazbar]

Hi Cathe,

I have a question about my triceps. My triceps are my weak area and I am having difficulty increasing the amount of weight I can lift. Right now I have to use 3 pound weights for tricep extensions. If I go higher then I get a crackling in my elbow and it is sometimes sore. So I was wondering if you had any suggestions for what I can do to increase my strength in this area?

Thank you so much! I have to add that I love your workouts! I have also been wanting to thank you for shipping to military fpo addresses! You have been my saving grace living overseas while my husband is gone!

Thank you!

Cath

 

[red_mct]

I am not Cathe (oh, I wish!) but I have had many elbow problems in the past year... what I have found is side-extension exercises tend not to aggravate my elbow so much and thus I can go up in weight. These are demonstrated in S&H and I think the Gym Styles (I'd have to check, it's been a while). Try reading the descriptions out on the front page....

Good luck!!

Marie

 

[kathryn]

I love lying triceps extensions: you can lifter heavier than with kickbacks (which one really can't use very heavy weights for), and the position is stable. They are also very effective, IMO.

Lie on your back, with your arms perpendicular to the floor, arms bent with palms facing each other. Then straighten your arms. You can also add a twist at the top, so the palm will be facing forward instead of facing the other palm at the top, which brings in two of the moves the tricep is responsible for (arm extension and pronation of the arm--that is, turning it from a palms up or in position when standing to a palms down position). You can also do this move with a barbell, palms facing up/forward.

You can also do a cross-body extension by doing one arm at a time and bringing the weight down to between the opposite shoulder and ear. That way, you can stabilize your arm with the non-working arm, and even do some negative reps by using your non-working arm to help straighten the working arm when you reach failure, and lowering using the working arm.

 

[clareMc]

You also have a good chance of strenghtening the entire triceps muscles with tricep dips. I particularly like the supersets for triceps that Cathe does on MuscleMax. An overhead extension for 8, then tricep dips for a minute, then repeat. It really burns on the second set of dips.

I have found, and I'm a lean frame with long skinny arms, that the overhead extension is the only way for me to really strengthen the triceps. I can handle 22 pounds for overhead extensions in S&H, but only 8 or 7 pounds on kickbacks ever!

Clare

 

[cathykazbar]

Thank you Marie,Kathryn,and Clare for all of your help. I will keep trying with those triceps! I really appreciate all of your wonderful advice !
Cath