HORIZONTAL VS VERTICAL: TRICEPS MOVEMENT
So, I guess you have decided that you want big arms. Good. And hopefully you have realized that the Triceps make up 2/3 of your arm mass. Even better. However, how do you train those suckers to get the most strength/ size possible? You train with vertical movements. No wait. You train with horizontal movements. Maybe not. What is the best way to train the triceps? Keep reading to decide for yourself.
HORIZONTAL TRICEPS MOVEMENTS
(Triceps Extensions, AKA Skull Crushers)
What is a horizontal triceps movement? I’m glad you asked. It is any movement that works the triceps with the humorous (upper arm bone) in a horizontal position to the ground. These would be your skull crushers, triceps kickbacks, etc.
Firstly, one of the major benefits of these movements is the ability to isolate the triceps muscles. When the humorous is away from the body, the lats and shoulders are less involved. Most of the load is placed on the triceps to lift and lower the weight. Also, the largest muscle of the triceps is worked the most. If the largest muscle gets stronger and bigger, then your arm will also get bigger and stronger.
LESS WEIGHT REQUIRED
Because the lats and shoulders are less involved, these movements require less weight to stimulate the triceps. Anytime you can use less weight and get better results, that is a win. Your ligaments and tendons grow 3-4 times slower than your muscles. By using less weight, you allow them to get stronger without risking getting injured.
VERTICAL TRICEPS MOVEMENTS
What is a vertical triceps movement? It’s any movement that works the triceps, you guessed it, with the humorous in a vertical position to the ground. These exercises include triceps pushdowns, dips, and even bench presses.
RECRUITS MORE MUSCLE GROUPS
If you want to gain more overall size, you can’t beat compound movements. It just so happens that some of the best vertical triceps’ exercises are compound movements. The bench press not only builds massive triceps, it also will give you a larger chest, shoulders, and lats. Likewise, dips will make your entire upper body grow. To maximize triceps growth, squeeze and flex your triceps when your arms are in a locked-out position.
YOU CAN USE HEAVY WEIGHTS
If your lifts don’t periodically get stronger, you will find it hard to gain strength and size. The benefit of most vertical triceps movements is that you can use heavier weights. Your body will adapt to the heavier weights by making sure your body has enough muscle to handle and support the load.
WHAT TYPE IS BETTER FOR
ARM STRENGTH AND GROWTH?
Everyone is different, and so are their muscle insertions
(unless you are an identical twin, but hey, I’m not talking to you). The simple answer is that you should include both types of movements in your training. However, I would recommend starting with the compound movements, and then add the isolation movements at the end of your workout. Also, if an exercise causes you any kind of pain, don’t do it. If your goal is strength, then vertical movements will help the most. If you want size and want to really blast the triceps, perform more horizontal movements. And if you are like me and hate doing the same thing every workout, then change it up. Verticals dominate workout one week, and horizontal dominate the next. Good luck on you quests for bigger/ stronger arms.
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