How to Sculpt Killer Triceps

Most men and women don't want enormous muscle size, but toned, symmetrical bodies. When is comes to "looking good" in and out of clothing, the arms are perhaps the most important body part. They're what show beneath short-sleeved shirts, and if well-developed, they're what show through long-sleeved ones. Chicks love a pair of cut arms, and you just can't get them without properly training the triceps.

The Making of the Horseshoe
Often, people get caught up training their biceps and forget about their triceps. The triceps, however, account for 33% more of your arm than your biceps do. That means if you want ripped arms, you have to focus on your triceps a third more than your biceps.

The triceps - or "horseshoes" - are comprised of three separate heads: the long head (the outer side of the horseshoe), the medial head (the small inner side of the horseshoe), and the lateral head (the thick upper "U" portion). To develop aesthetic, well-defined triceps, each of these heads must be trained, as well as overall training for hardness.

Nothing looks better than lean, symmetrical "horseshoes" rippling through the fabric of your shirt, and nothing will get you there faster than this workout.

Get Out
The most visible head of the triceps are the "long heads" - the ones that run down into the top of your elbow. These are what people see when you're wearing a short-sleeved shirt, and these must be cut if you want to have aesthetically pleasing tri's. Any extension movement will train the long head, but the best movement is the skull crusher.

HOW TO DO IT: Lie on a bench with a medium grip on an E-Z bar. Hold the bar at arm's length above your head. Slowly lower the bar, bending only at the elbows and keeping your upper-arms steady, until the bar is just about to touch your forehead. Return to the starting position.

Get In
The inner, or "medial" head of the triceps is also aesthetically important. It's what provides that hard, sweeping look across the back of the arm. No pair of triceps is complete without well-trained medial heads, and overhead extensions are the best way to get them - in particular, overhead barbell extensions.
-- Hold a barbell or EZ Curl bar with your hands about 6 to 8 inches apart. Raise the bar overhead to arm's length. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Keep your upper arms close to your head. Do not move your elbows! This can also be done seated.

"Tri" This on for Size
We've established that size is not the be-all-end-all of aesthetic arm development, but that does not mean that "thickness" is not still important. The bulk of the triceps are contained in the lateral head, and dense, thick bulbs above the sides of your horseshoes are what will show through your shirts best. To train the whole length of the triceps, especially the lateral heads, nothing is better than expanding rope pushdowns.
-- Stand in front of a high-cable pulley and grasp the rope attachment with a neutral grip. Lean forward from the waist about 15 degrees and position your elbows slightly in front of your body with your hands approximately at shoulder height. Keep your elbows at your sides, and push down with your hands. As you pass the 90-degree elbow position, start expanding the distance between your hands by pulling them apart so that your palms face down. Straighten your arms fully, then return to the start position.

The Main Event
Thus far, our triceps workout has been built of movements that require your arms to extend at the elbow; but the triceps must be trained two ways - with extensions, and with presses. For overall triceps development and impressiveness, nothing beats the close-grip press.
-- Lie on an exercise bench and grasp a barbell with your hands about 12 inches apart. Hold the bar at arm's length over your chest with your palms facing forward. Slowly lower the bar to your chest. Don't arch your back. Touch the bar to your chest, then slowly press it back up to the starting position. Don't bounce the bar off your chest, and make sure you don't lock your elbows at the top of the move.

KILLER TRI'S WORKOUT
Close-Grip Press
5 x 8-10
Expanding Rope Pressdown
4 x 10-12
Skull Crushers
4 x 10-12
Overhead Barbell Extensions
4 x 10-12

SIX TRICEPS TIPS
1-Warm Up The Triceps To Prevent injury
Start with a close-grip warm up set of 20-25 reps to get the blood flowing into your arms.
2- Train The Angles
Vary your wrist positions and the cable attachments you use to keep your triceps guessing.
3- Don't Go To Total Lockout To Prevent Injury.
Never completely lock-out your elbows.
4- Use A full Range of Motion And Go Deep
Getting the most out of your workout requires you to use a full range of motion on all exercises. Feel the stretch before each rep for greater triceps development.
5- Keep The Movements Slow And Controlled
Slow and controlled movement is needed to engage and trigger deep muscle fiber while remaining injury free.
6- Flex and Squeeze Triceps Between Sets
Unless you want big, ham like triceps with no density or shape, spend time contracting these muscles between sets. Flex them for 10 seconds after every second set.