Triceps and Lats

[cathal]

Hey guys & gals,

Any suggestions for weightless training on these two muscle groups?

Thanks!

.

[tallgeese]

Lats, my favorite:

Pull ups, first and foremost for functional strength

Bent over rows

these are the big two

Ground swims

Lat Pull downs

Straight arm pull downs

Inverted grip pull downs

V-bar pull downs

Tris:

so many. Try:

Push downs

Overhead extensions

Nose breakers

Inverted grip push downs

Kickbacks

Some ideas for those specific areas. Good luck.

[DWx]

For triceps, diamond push-ups, with the hands together rather than at a shoulder width. Or push-ups where the hands are placed around the lower chest level with the elbows going straight back.

[Kuma]

Pull-ups bar none for your lats. Either find a sturdy tree limb, or drop 30 bucks for a good pull-up bar. Palms facing outwards and don't pull with your arms, instead push your elbows down.

For triceps, nothing better than good old dips. Either find two parallel bars or supports of some kind or else set up two sturdy chairs an equal distance apart. Keep your eyes facing forward, lower yourself down slowly and push up slowly, and keep your feet crossed and your knees bent.

[the beast]

For lats do Pull ups, experiment with different grips ( wide, shoulder width,neutral,)

For tris try dips and push ups, as with pullups try different hand possitions (wide,shoulder width, diamond(with thumbs and forefingers touching)).

Hope these help.

[bushido_man96]

I second push-ups and dips for the triceps. Can't beat the dips.

For the lats, you could do what I've heard called Australian pull-ups, where you lie under a bar, straighten your body out so you are holding the bar and body is planked at an angle, and then pull your chest up to the bar.

Also, if you can't do pull-ups yet (like me), do assited pull-ups where you hang from a lower bar, like above, prop your feet out in front or on a bench, and do pull-ups from there.

[cathal]

Very helpful everyone thank you.

[Aodhan]

Very helpful everyone thank you.

Just some educational stuff-

The primary function of the triceps is to extend (straighten) the lower arm. Any movement that does that will build them. One of the reasons that there are so many different exercises, is that the suffix "CEPS" in anatomy means "head". So, there are basically three different heads to the muscle, and each needs to be worked in a slightly different way. (Biceps = two heads, quadriceps = 4 heads, etc).

The function of the lats is to adduct (bring closer) the upper arm to the body. The best way is when the upper arms are kept in line with the body. That's why a pull up with the palms facing away from you will work the lats primarily, and a pullup with the palms facing you (Arms in front of body) will work the biceps primarily, lats secondary.

John