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Last Updated on January 7, 2021
Pack on the arm muscle with these tri targeted exercises.
As a strength coach, I’m not typically worried about developing the aesthetics of a bodybuilder with my athletes. I want them to train hard, get stronger and potentially improve their performance in their sport. but, whether their ultimate goal is more muscle mass or not, it happens when you train hard and you train smart.
Training hard means you’re pushing the weights every workout and you get after it. Training smart is sometimes a little more difficult to accept. Training smart means you’re picking the right exercises for YOU and you’re not being restricted to what everyone else is doing.
A good coach is going to take you off benching with a barbell if your technique is bad or it’s causing some pain in your shoulders. While your boys are hitting bench, you’re hitting neutral grip bench or dumbbells or a Swiss bar. That is absolutely fine. In fact, it’s really smart. The goal is to get stronger and stay healthy, not beat your body up and force your joints outside of their limitations with certain exercises. There’s always a different bar and there’s always a different exercise.
MASS BUILDING FOR TRICEPS
It goes without saying that the size of your triceps make up a large portion of your overall arm mass. Unfortunately, however, many lifters consider training their triceps an afterthought at the end of their workout or they pick exercises that wreck their elbows. To put muscle mass on your triceps (3 heads) and to improve your horizontal pressing power, you have to train them heavy and with a variety of exercises.
Stop thinking skull crushers and start thinking close grip bench press. I can’t tell you how many times I see people killing skull crushers, only to stand up between sets and rub their elbows. Or they can’t do any pressing exercises because the exercises they picked for your triceps the day before, left their elbows feeling like they had been smashed with a hammer.
THE MOVES
1. Close Grip Barbell Bench
It goes without saying that the close grip bench press is always a beast exercise; especially if you have shoulder issues. Pulling your hands in – typically with the middle finger on the line between the knurling and smooth spot on the bar – will distribute the load more on your triceps and help you dial-in your bench press form.
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