TRAINING TIPS: HORIZONTAL VS VERTICAL TRICEPS MOVEMENTS
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
(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,
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
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
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. Vertical dominate workout
one week, and horizontal dominate the next. Good luck on you quest for bigger/ stronger arms.
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