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 (completegymsnutrition.com), “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!”