The key is to get quality reps," Blades says. Use heavier weights since the rep ranges are low, but go lighter if your form starts to break down. "You want to go for lower-rep ranges-no more than eight-when you're working your triceps. On the other hand, fast-twitch muscles provide short-term power and force. Slow-twitch muscle fibers don't tire out quickly and great for endurance activities, so they respond best to high reps. What are fast-twitch muscle fibers, exactly? Every muscle has slow-twitch and fast-twitch muscle fibers. Stronger triceps help make functional movement in everyday life, such as lifting, pulling, pushing, and carrying, easier," Blades explains.īut because your triceps have more fast-twitch muscle fibers, they fatigue faster, Blades says. Stronger triceps means improved range of motion, too," says Nicole Blades, a NASM-certified personal trainer based in Connecticut."These smaller muscles are working behind the scenes and a little undercover. "The stronger your triceps become, the more strength and stability you'll gain in your upper body. So while your biceps take up the most real estate on your arms, these supporting muscles act as the bridge between your arms and the rest of your upper body. FYI: Your triceps run from your shoulder along the back of your arm down to your elbow joint. But the triceps-the three-headed muscles in the back of your arms-are just as important. When people think of having strong, toned arms, they tend to focus mainly on building biceps-the meatier part of your arms.
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