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Bodypump ROI: Triceps

To the business community, ROI means Return On Investment. A constant goal in nearly every professional setting is to "maximize ROI" (wish I had a dollar for every time I've heard that phrase!). And so it should be with your Pump routine - going to or teaching class is an investment. Get the most out of it.

A great place to start doing that is with your triceps. Most people don't realize that triceps make up the vast majority of upper arm muscle mass. They'll work their biceps to death and wonder why they don't see much improvement in their arms. Sure, biceps are cool and definitely worth your time, but triceps are where the money's at.

Here's what you need to know:
The key to a great tricep workout is isolation. If you fail to isolate the triceps, you might as well be laying there watching TV. And here's the really sad thing - it's our observation that half (or more) BodyPump participants achieve little or no tricep isolation in their workout. Consequently, those folks are getting a pretty poor ROI on the triceps portion of their workout. Don't be one of them!

Isolation involves keeping the elbows directly above the shoulders during your work on the bench. During routines with kickbacks and tricep pushups, make sure your upper arm stays tight against your side. In both cases, if you find that you can't keep that form through the entire routine - usually this means your elbows start drifting outward - then you're working with too much weight. Reduce your weight and get the form right - that's how you nail the triceps. Again, isolation is the key here. It's all about form.
4 Comment(s):
On 10 July, 2005, Blogger pipera said...

I agree 100 % with everything said Craig.

 
On 10 July, 2005, Anonymous dietgirl said...

oooh great stuff, i will have to remember that! i don't know how many body pump participants you have reading, as opposed to BP instructors, but as a participant this is great to read and much appreciated :)

 
On 11 July, 2005, Blogger Craig Warman said...

Thank you - I'm glad that it's useful information!

 
On 12 August, 2005, Blogger OCDguy said...

great stuff.
keep telling those participants that with proper technique + isolation, they can use lighter weights AND work those triceps harder (instead of fooling themselves with big weights and sloppy technique) . Also the timing.. keep moving with the beat of the music instead of their perception of how long 1,2,3,or 4 counts take. If they beat the music beat to the top or bottom, they're speeding. If they can't go any slower, their weights are too heavy.
good pumping & flow to the music (and for a non-PC comment for which I apologise in advance: the bar moves like a robot, think "the opposite of sex").

 

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