Total Gym Triceps: Exercises, Benefits, and Workout Programming

How to Work Triceps on Total Gym?

Effectively training your triceps on a Total Gym involves leveraging its unique pulley system and adjustable incline to perform variations of pushdowns, overhead extensions, and close-grip push-ups, targeting all three heads of the triceps brachii for comprehensive arm development.

Understanding the Triceps Brachii

The triceps brachii, meaning "three-headed arm muscle," is the primary extensor of the elbow joint. It comprises three distinct heads:

• Long Head: Originates from the scapula (shoulder blade) and crosses both the shoulder and elbow joints, making it involved in shoulder extension and adduction in addition to elbow extension.
• Lateral Head: Originates from the humerus (upper arm bone) and is primarily active during elbow extension, especially against resistance.
• Medial Head: Also originates from the humerus, lying deep to the other two heads. It's active throughout all elbow extension movements and plays a key role in stabilizing the elbow joint.

Developing all three heads is crucial for both aesthetic arm development and functional strength, particularly for pushing movements and overhead stability.

Why Train Triceps on the Total Gym?

The Total Gym offers several advantages for triceps training:

• Variable Resistance: The adjustable incline allows you to easily modify the resistance, making it suitable for all fitness levels, from beginners to advanced lifters.
• Smooth, Consistent Tension: The cable and pulley system provides constant tension throughout the range of motion, which can be highly effective for muscle hypertrophy.
• Joint-Friendly: The supported nature of many Total Gym exercises can reduce stress on joints compared to free weights, making it an excellent option for those with joint sensitivities or during rehabilitation.
• Versatility: With various attachments (handles, bars), you can target the triceps from multiple angles.
• Eccentric Control: The controlled movement path allows for excellent eccentric (lowering phase) control, which is vital for muscle growth and injury prevention.

Key Total Gym Triceps Exercises

Here are the most effective exercises to target your triceps on the Total Gym:

1. Total Gym Triceps Pushdown

This exercise effectively targets all three heads of the triceps, with emphasis shifting based on hand position.

• Setup:
  • Set your Total Gym to a moderate to high incline for sufficient resistance.
  • Face away from the tower, straddling the glide board or kneeling on it.
  • Grab the handles with an overhand grip, palms facing down. Your elbows should be bent, forming roughly a 90-degree angle, and tucked close to your sides.
• Execution:
  • Keeping your elbows stationary and tucked, extend your forearms straight down until your arms are fully extended. Focus on squeezing your triceps at the bottom.
  • Slowly and controlled, return to the starting position, allowing your triceps to stretch.
• Tips:
  • Keep your core engaged and avoid leaning back excessively.
  • Experiment with different grip widths: a closer grip can emphasize the lateral head, while a slightly wider grip might engage the long head more.
  • You can also use a straight bar attachment if available for a different feel.

2. Total Gym Overhead Triceps Extension

This movement places particular emphasis on the long head of the triceps due to the overhead position, which pre-stretches this head.

• Setup:
  • Set your Total Gym to a moderate incline.
  • Face the tower, kneeling or sitting on the glide board.
  • Grab the handles with an underhand grip (supinated) or an overhand grip (pronated), depending on comfort and attachment. Bring the handles together overhead, with your elbows pointing forward. Your upper arms should be close to your ears.
• Execution:
  • Keeping your upper arms stationary and close to your head, extend your forearms straight up until your arms are fully locked out overhead. Focus on contracting your triceps.
  • Slowly and controlled, lower the handles back behind your head, allowing a deep stretch in the triceps.
• Tips:
  • Avoid flaring your elbows out to the sides excessively.
  • Control the eccentric phase to maximize muscle engagement.
  • If using a single rope attachment, you can perform single-arm overhead extensions for unilateral work.

3. Total Gym Close-Grip Push-Up

This bodyweight exercise is excellent for targeting the triceps, as the close hand position shifts emphasis from the chest to the triceps.

• Setup:
  • Set your Total Gym to a low to moderate incline (lower incline = harder).
  • Lie prone on the glide board, facing away from the tower.
  • Place your hands on the side rails or the push-up bar attachment, closer than shoulder-width apart, with your fingers pointing forward. Your chest should be aligned with your hands.
• Execution:
  • Keeping your body in a straight line from head to heels, lower your chest towards the glide board by bending your elbows, keeping them tucked close to your body.
  • Push back up to the starting position by extending your elbows, focusing on driving through your triceps.
• Tips:
  • Maintain a neutral spine and avoid sagging your hips or arching your back.
  • To increase difficulty, lower the incline or elevate your feet on the glide board.
  • To decrease difficulty, raise the incline or perform the movement on your knees.

4. Total Gym Triceps Dip (Assisted)

While not a traditional dip station, the Total Gym can be used to simulate or assist a triceps dip, focusing on the pushing motion.

• Setup:
  • Set your Total Gym to a moderate to high incline (higher incline = easier).
  • Sit on the glide board, facing away from the tower, with your feet flat on the ground or on the squat stand.
  • Place your hands shoulder-width apart on the side rails, with your fingers pointing forward. Your arms should be extended, supporting your body weight.
• Execution:
  • Keeping your elbows pointing straight back, slowly lower your body by bending your elbows until your upper arms are parallel to the floor or slightly below.
  • Push back up to the starting position by extending your arms, engaging your triceps to lift your body.
• Tips:
  • Control the descent to maximize triceps engagement.
  • Avoid shrugging your shoulders or letting them round forward.
  • Adjusting the incline will significantly change the difficulty. A higher incline reduces the percentage of body weight you're lifting.

Programming Your Triceps Workout

To optimize triceps development on the Total Gym:

• Frequency: Aim for 2-3 triceps workouts per week, allowing 48-72 hours of recovery between sessions.
• Volume:
  • Beginner: 2-3 exercises, 2-3 sets of 10-15 repetitions per exercise.
  • Intermediate/Advanced: 3-4 exercises, 3-4 sets of 8-12 repetitions per exercise.
• Progression:
  • Increase Incline: The primary way to increase resistance on the Total Gym.
  • Increase Reps/Sets: Gradually add more repetitions or sets as you get stronger.
  • Slow Down Tempo: Emphasize the eccentric phase (lowering) for increased time under tension.
  • Reduce Rest Periods: Shorten the time between sets to increase intensity.
  • Unilateral Work: Incorporate single-arm variations to address imbalances.

Form and Safety Considerations

• Prioritize Form Over Weight: Always ensure correct technique, especially with the Total Gym's unique movement patterns. Poor form can lead to injury and suboptimal muscle activation.
• Controlled Movements: Avoid jerky or momentum-driven movements. Focus on slow, controlled eccentric and concentric phases.
• Elbow Position: For most triceps exercises, keep your elbows relatively tucked to your sides to maximize triceps engagement and minimize shoulder strain.
• Listen to Your Body: If you feel pain (not just muscle fatigue), stop the exercise and reassess your form or the incline level.
• Warm-Up: Always start with a light cardiovascular warm-up (5-10 minutes) and dynamic stretches, followed by 1-2 light sets of your first triceps exercise.

By incorporating these targeted exercises and adhering to proper form and programming principles, you can effectively build strong, well-defined triceps using your Total Gym.