Muscle up your triceps

Great triceps, less effort

Don’t tri so hard

Looking to make some serious in-roads into the development of your triceps? Then try adjusting your floor press workout to get things right. According to US fitness trainer Scott Mendelson (, “many lifters stall at the mid point off the flat press due to lack of triceps strength,” but a few tweaks to your form could mean you don’t have to try so hard to get the ideal triceps. Here’s how:

Go for a floor press

“Work this range of motion while stimulating fast twitch muscle fibres with a dumb-bell floor press,” says Mendelson.

Lay on your back with dumb-bells in hand with palms facing each other.

Start with your elbows on the ground and press straight up as if you are benching in accelerative manner.

Then lower over a 3-second count while keeping your elbows close to the body.

Let the elbows touch the ground for two seconds before powering up again to reduce momentum.

“The limited range of motion isolates the triceps and prevents the chest muscles from taking over the movement,” explains Mendelson. “Do not be afraid to go very heavy as your muscles respond well to big loads due to their fast twitch muscle fibre dominance. Lucky for you these fibres also have the greatest potential for growth!”


About FitFreek202

Hi, thanks for stopping by at my website. This is my journey to achieve 202 pounds of lean body mass and 15% Body Fat. Let me explain. Weighing yourself with traditional scales is very important, but you also need to measure your body fat as well. You could go to the gym and weigh yourself before and after a long run. The second weigh in, you may well have lost two pounds – that is water from sweat, not body fat. So, my goal is to be 202 pounds LBM and 36 pounds of fat – a total of 238 pounds. When i’m there, my goal is to be 202 pounds LBM and 22 pounds of fat – a total of 224 pounds. This blog will chart my progress.

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