At Westside Barbell, a renowned powerlifting gym, building powerful triceps isn’t just an aesthetic goal—it’s a crucial component of lifting success. This gym, known for its record-breaking athletes, focuses on developing monster triceps to enhance bench press performance and overall powerlifting prowess. In this exploration, we delve into Westside Barbell’s specialized triceps training strategies, designed to build strength and power where it counts, ensuring their athletes dominate on the lifting platform.
The Importance of Strong Triceps for Bench Press
The triceps brachii, commonly called triceps, are the primary extensor muscle group in the arm. They play a major role in pushing movements, making them essential for a powerful bench press. Westside Barbell’s Louie Simmons emphasizes triceps training as a key factor in maximizing bench press performance.
Westside Barbell’s Favorite Triceps Exercises
Here are some of the core tricep exercises used at Westside Barbell:
| Exercise Name | Description | Target Area |
|---|---|---|
| Flared-Arm Dumbbell Extensions | Extensions with elbows flared outwards, palms facing forward. | Tricep lockout strength |
| Dumbbell Tricep Extensions (Variations) | Lowering dumbbells with palms facing each other, then rotating elbows upwards. | Inner triceps head |
| JM Press | Close-grip bench press with a specific bar path to target triceps. | Triceps with minimal delt involvement |
| Straight Bar Tricep Extensions | Extensions with elbows tucked in, lowering the bar in an arc. | Overall tricep strength |
Westside Barbell Training Philosophy
- Multiple Variations: Westside incorporates a variety of tricep exercises with different dumbbell positions, body angles (incline, decline, flat), and resistance options (bands, chains) to target different tricep areas and movement patterns.
- Close Grip Focus: They emphasize close-grip variations like the JM press to isolate the triceps and minimize delt involvement.
- Rep Range for Strength: Exercises are often used for rep ranges in the 3-12 zone to build pure tricep strength.
Beyond the Basic Exercises
Westside Barbell also explores unique methods to challenge the triceps:
- High-Rep Extensions: Using bands or lighter weights for high reps (15-20) can improve muscular endurance.
- JM Blakley Shoutout: Named after JM Blakley, a dedicated powerlifter, the JM press embodies Westside’s competitive spirit.
Sample Triceps Workout
This is a sample triceps workout from Westside Barbell:
- Warm-up: Light cardio, dynamic stretches
- Flared-Arm Dumbbell Extensions: 3 sets of 15 reps
- Incline Dumbbell Tricep Extensions: 3 sets of 8 reps
- JM Press: 3 sets of 5 reps
- Straight Bar Tricep Extensions (decline): 4 sets of 6 reps
- Cool-down: Static stretches
Remember: You may need to adjust this sample based on individual experience and goals.
In Conclusion: Building Triceps for Powerlifting Success
Incorporate Westside Barbell’s triceps training into your routine to build powerful triceps, a key factor in bench press success. Emphasize proper form, diverse exercises, and triceps strength development. With building powerful triceps, you’ll set the stage for a formidable bench press!
Note: While the source material mentions an Excel example, it doesn’t directly relate to the workout plan or exercise descriptions. Including an Excel sheet wouldn’t be relevant to this blog post.
Check out our previous post about Westside Barbell: Leg Training for Powerlifting Champions.