Building the Arms (Forearms & Triceps)
The forgotten muscle groups
It's guaranteed that almost everybody if not all are exercising one of the well known body parts - that being the chest, shoulders, back, legs biceps and abs. Why is it that the majority of the people don't work on their triceps or forearms? And when they do they are not even putting in half the effort as they would put in exercising the other body parts.
The reason is that when people picture a well-sculpted arm they immediately think of the biceps. Another reason is that well develop triceps and forearms are not as alluring as a pumped-up bicep and therefore are relegated to secondary status. But what most people do not know is that two-thirds of the arm is made up of the triceps muscle, and without well develop triceps, it doesn't matter how big the biceps are they will still look small. With these in mind it is important to note that the triceps requires the same amount of attention. And since any exercise that requires the use of the hands works the forearms it is important not to over train them. Here are some exercise suggestions that specifically targets the triceps and the forearms that you can incorporate into your program.
Triceps (Push-Down)
This is a great starter exercise as the range of motion focuses on hitting the medial and outer head of the triceps muscle.
Starting Position
For this exercise use a short straight bar connected to a high cable pulley using an overhand grip with hands about 6-10 inches apart. The feet should have a slight bent and shoulder width in distance from each other and about a foot behind the handle. Taking hold of the bar, position the forearms so that they are parallel to the floor with the wrists straight at the starting position. At this time, the back should also be straight, the elbows lock with the upper arms in close with the torso.
The Exercise
While leaning ever so slightly and keeping the whole body steady push the bar down towards the floor and slowly straightening the arms. When the arms are fully extended, hold the lock position and squeeze the triceps muscles. Release and slowly return to the starting position and repeat.
Sets
Three to four sets of 10-12 repetitions using proper form is more than enough to get a good burn in those triceps.
Tips
- Avoid the use of momentum
- Keep the elbows close to the body
- Do not let the shoulders move up and do the exercise.
Close Grip - Barbell Bench Press
Apart from giving the triceps a good workout, this exercise is great because it also gives the inner pectoral muscles as well as delts a good burn.
Starting Position
The starting position of this exercise is exactly the same as the barbell bench press in the chest workout. Lie down on the bench with feet flat on the floor place your hands roughly 6-12 inches apart. The narrower the grip the more exercise focuses on the triceps and less on the other muscles and the wider the grip the more emphasis on exercising the chest. It would be smart to ask for a spot from someone when performing this exercise as this requires a lot of balance and concentration added to the fact that you don't want the bar landing on your stomach or your head.
The Exercise
Slowly lower the bar towards your chest making sure that your upper arms stays close your sides. Without bouncing the bar on your chest slowly push the bar up. At the top squeeze the triceps and repeat. Inhale as the bar goes down and exhale when the bar goes up.
Sets
Three sets of 10-12 repetitions using good form.
Tips
- Keep the back straight and connected to the bench
- Do not bounce the weight off of your chest
- Ask for a spot or bring a workout partner
Reverse Triceps Dips
The great thing about this exercise is that you can do it using your own body weight for resistance or adding weight by placing a 10, 25, 35 or 45 lb plate on your lap.
Starting Position
Line two flat benches parallel to each other, the distance is determine by adding an extra foot from the length of your feet to your buttocks. Sit on one of the benches and place your hands onto the side grabbing hold of the side of the bench. With your hands supporting your weight place your feet, one at a time, onto the other bench either one on top of the other or close together. Your body should be suspended in the middle of both benches and supported by your hands and feet.
The Exercise
Slowly lower yourself until your upper arms are no more than parallel to the floor or up to the point that your are most comfortable at. Keep the form straight and your eyes looking straight ahead. Pause at the bottom then slowly push up until your elbows are locked, pause again and squeeze those triceps and repeat.
Sets
3 sets of 12-15 repetitions
Tips
- You can add more resistance by placing a weight on your lap
- This exercise can also be done using one bench and placing the feet flat on the floor with knees bent.
Overhead Triceps Extension
This exercise targets all three heads of the triceps especially the inner and middle head. It can be done standing up of sitting on the edge of the bench.
Starting Position
Sit on a bench or stand, make sure that your feet are flat on the floor and the back straight. If you are doing the exercise standing up, the feet should be about shoulder width apart. Grab a dumbbell and place both hands on one end (palms up). Raise the dumbbell above your head, and lock the elbows.
The Exercise
Slowly lower the dumbbell behind your head until your forearms are parallel to the floor or you feel a stretch in your triceps. Keep the elbows straight. Pause, and then raise the dumbbell up, without bouncing, slowly back into the starting position.
Set
3 sets of 12-15 repetitions
Tips
- This exercise can also be done using each hand by alternating
- The elbows should stay pointing straight up and not sideways.
Forearms Barbell Wrist Curls
For this forearm exercise it is important to start off with lightweight, as you will be curling with your wrist. This will strengthen the wrist muscles and can also be done using dumbbells.
Starting Position
Grab hold of a barbell and sit on the edge of the bench, with your feet flat on the floor and shoulder width apart place your elbows and forearms on your thighs while holding the barbell with your palms facing up.
The Exercise
With your elbows and forearms resting on your thighs, curl the weight using your wrist muscles. Pause and squeeze the forearms at the top then slowly lower the weight back to the starting position.
Sets
3 - 4 sets of 12-15 repetitions
Tips
- This exercise can also be done using dumbbells
- Add variety to this exercise by reversing the grip and facing the palms down while keeping the elbows and forearms on the thighs. Curl with the wrist going towards you.
- If placing the elbows and forearms on the thighs is too uncomfortable place them on a bench and use the same approach.
Reverse Barbell Curl
Although this is considered as a bicep exercise, because of the grip, this works the forearms just as much as the bicep.
Starting Position
Using either a straight barbell or an EZ barbell - place your hands with palms facing down about shoulder width apart same as the feet. Let the weight hang in front of your thighs with arms extended.
The exercise
With back straight, knees slightly bent and eyes looking straight ahead curl the bar using your biceps towards you. Hold and squeeze the biceps at the top of the exercise, then slowly lower the bar down back to starting position in a controlled manner and repeat.
Sets
3 sets of 8-12 repetitions
Tip
- Do not use momentum to by swinging or bouncing the weight off of your thighs
- Try to maintain a straight back
- Do not relax at the top of the exercise squeeze instead.
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