Tricep isolation is a must if you want bigger arms. This technique involves working out a certain part of the muscle to achieve the desired look such as stronger and more defined arms.
The triceps is a three-headed muscle that makes up the rear of the upper arms, with the primary function being elbow extension. The medial and lateral tricep heads originate from the humerus or the upper arm bone and insert into the elbow. The longer tricep head originates from the scapula and inserts into the elbow and assists with shoulder stability, flexion, and adduction.
The triceps make up roughly two-thirds of the upper arm but since it is a very stubborn muscle, a regular workout program is vital to achieving bigger arms. Unlike the compound exercises, the tricep isolation targets each head separately which gives better results.
Here are the key techniques to implement tricep isolation.
Skull Crushers
Skullcrushers have many variations. If dumbbells are not available, you can use an EZ bar, plate, barbell, TRX, or cable variation. This technique cannot be easily cheated making it one of the best and most recommended tricep isolation.
How to do this using dumbbells:
- Lay on a mat or on the bench with a dumbbell in each hand.
- Position the elbows completely extended with the arms over the chest and palms facing in towards the midline.
- Bend at the elbows and lower the dumbbells towards the forehead.
- Stop when elbows are at 90 degrees or just about touching the head.
- Straighten the arms to return to the starting position.
Single-Arm Cable Press-Out
Beginners rarely use single-arm cable press-out but are extremely effective for tricep isolation. For many bodybuilders, this is difficult to do but very beneficial.
How to do this exercise:
- Stand by facing away from the cable stack and the anchor point of the pulley to be in line with the shoulders.
- Wrap the hands around the base of the clip through the front of the hand.
- Point the elbow straight out with the upper arm parallel to the ground.
- Press out until the elbow is at complete extension.
- Bend the elbow to return to the starting position to complete the repetition.
Straight-Bar Pushdowns
Straight-bar pushdowns target the long head of the tricep. This is a common favorite on tricep isolation because it is easy to execute. It simply works and can be loaded to a high degree and can do with different variations such as rope pushdowns, resistance band pushdowns, single-arm press-outs, or close-grip dips.
How to do this exercise:
- Wrap the hand around each side of the straight bar.
- Position by keeping the chest up and leaning forward before starting.
- Then, bring the shoulders directly over the handle.
- Drive the straight bar down until the elbows are straight while keeping the wrists straight.
- To complete the rep, guide the bar back until the elbows are bent at a 90-degree angle.
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Incline Close-Grip Bench Press
This kind of bench press strengthens the triceps while increasing pressing ability. It effectively protects the shoulder while building the triceps.
How to do this exercise:
- Place the hands about shoulder width apart or narrower than a conventional bench press grip.
- Drive the base of the hand through the bar, and then wrap the thumb around it.
- Use the bar’s weight to drive the shoulders back into the bench.
- Create additional tension by pulling your traps down and pushing your chest up.
- After you unrack the bar, control the lowering of the bar by rowing it down to your lower chest/upper abdomen.
- At the bottom, drive the bar’s weight away from your torso until your elbows are at complete extension.
Cable Kickbacks
As a finisher for tricep isolation, the cable kickbacks place constant tension on the triceps which is excellent for feeling the movement, building mass, and achieving muscular failure sooner. With a lighter absolute load, one needs to implement 15-30 reps for this exercise to be effective, making it easy even with fatigue muscles.
How to do this exercise:
- With one hand, grab the base of the cable handle without the equipment on it.
- Bend at the hips until the torso is almost parallel to the ground.
- Start with the elbow bent at 90 degrees, and drive the hand back into complete elbow extension.
- To complete the repetition, bend the elbow until it’s back to the starting position.
- Repeat this with the other hand.
With these key techniques for tricep isolation, you can quickly see visible results. Perform these techniques diligently and you are on your way to a bigger and more defined upper arms.
