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Don’t Just Train Your Biceps And Ignore Your Triceps!

Did you know that most people tend to work on their biceps more than triceps? Is it because they want “big guns”? In order to maintain “buff” arms, you need to train your triceps too. Yeah, it’s possible that the biceps is the stronger of the two, but the triceps is the larger muscle. Did you know both are important for a well-balanced upper body formation and are crucial for pull and push functions? The biceps and triceps need each other to function properly. Well, let me give you the rundown why you should work on both muscle groups.


Biceps are made up of two muscles, Brachii and Brachialis. Brachii is the main muscle which has two muscles, the long head of the bicep and short head of the bicep. The Brachialis is the smaller muscle. Biceps Brachii works in conjunction with the brachialis, which is a deeper and equally powerful muscle helping to flex the elbow, as well as the brachioradialis which is mainly involved in the portion of the forearm.


Strong biceps play an important role in helping you perform everyday tasks. These muscles respond to various movements and are responsible for elbow flexion, such as curling the arms up and down, turning the arm in and out, and shoulder flexion. It is important to work out the biceps because they are key to pulling, pushing, and lifting. As you age, performing these tasks will lessen and joints and muscles may be compromised. That’s why it’s important to train your biceps.


Triceps are made of three parts: lateral, medial, and long head. These muscles are responsible for extension of the elbow joint. The medial is used for precise, low-force movements, the lateral is used for high-intensity force movements, and the long head is force generation. The muscles run from the shoulder blade (scapula) and the arm bone (humerus). It runs down to the back of the arm bone. 


Its function is to extend the elbow and shoulder and pull the arm close to the body.

Triceps are important in day-to-day activities and are key players when it comes to holding, pushing, pressing, or pulling our own body weight. If we don’t use our triceps, like with any other muscles, the other muscles will pick up the slack such as the pec and trapezius. Triceps help stabilize shoulder joints and fixate the elbow joint when the arm is being used for movements, such as typing.


Focusing on the biceps alone may be appealing since everyone wants “big guns” and they are easy to exercise. But unless you work them with other muscle groups, you will create an imbalance formation that can affect the alignment of shoulders and elbows and can cause these muscles vulnerable to injury. 


A weak long head and other triceps muscles may create poor position of the scapula (shoulder blade), which can result in shoulder pain or limited range of motion. Surrounding muscles and joints may compensate and will result in shoulder problems.



SIX Workout knows training your biceps and back is an efficient way to work your upper body since the biceps are involved in most compound back exercises. Biceps and back are pull movements. The combination of training back and biceps can work your biceps more without having to add several isolation exercises and can target your biceps by simply switching your grip on many pulling exercises. The benefits of working the biceps and back together you indirectly get more workload on the biceps without having to target the biceps directly. 


SIX Workout combines triceps, shoulder, and chest training because these muscles are used for pushing movements. There is a significant overlap between the three muscle groups. For instance, training your chest you regularly work your delts (shoulder ball-and-socket joint) and your triceps. When you train these muscles in one session, the exercises complement each other. This allows you to train them more often without accumulating fatigue.

Torch and Blaze classes are important for your physique, posture, strength, and range of motion. It is also understandable why members skip Blaze HIIT class due to shoulder injury or pain. If you do attend a Blaze class and have shoulder injury or pain, please let one of the SIX Coaches know. This way they can modify the exercise, and/or give you a different exercise. No judgment.

So, what are you waiting for? Sign-up and attend classes at SIX Workout. Every SIX HIIT class targets each muscle group in less time. Let’s get fit and have fun together. 


To avoid injuries, always warm-up prior to training and engage your core during your training. Protein intake within twenty minutes after training will help recover your muscles quicker. Rest days are a must for proper muscle recovery to avoid injury and muscle fatigue.

People who take HIIT classes at least four days a week have the best results of weight loss, strength, and cardio endurance. Did you know after your HIIT workout you burn additional calories hours after a HIIT class? Up to 36 hours. No way! Yes way!!! This is due to excess post-exercise oxygen consumption (EPOC). EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function.


  1. Lift lighter weights. If you find yourself swinging your body it means you are robbing yourself of the type of powerful contraction that ignites muscle growth.
  2. Make sure your wrists are inline with your forearms throughout the entire set.
  3. Slow down. When you curl, you work on the tension. Take two full seconds when you curl the dumbbell to the top and take three full seconds to lower the dumbbell.
  4. Lengthen and stretch. Start every rep with biceps fully lengthened. Take advantage of the growth – inducing effects directly initiated by stretching a muscle under tension.
  5. Don’t forget to squeeze. Take a moment to flex and squeeze the biceps when at full contraction. This will create more blood flow and ignite more muscle fibers and increase lactic acid burn.
  6. Use different angles, grip, or planes of motion. Use narrow or medium  grip on a bar. Do curls either seated, standing, leaning forward or incline. Pull from a cable trainer at lower anchor or high anchor. Grip the dumbbells in the middle or with the thumb or pinkie touching the head of the dumbbell. 


  1. Shoulder blades need to be healthy to perform triceps properly and safely.
  2. Good posture. Maintain a neutral spine during triceps training. Your main goal is to stimulate your triceps. Modifying your posture or stance to lift heavier weight will defeat the purpose of training your triceps.
  3. Always maintain control over your lift, and make sure your weights are not too heavy. You do want heavy enough for significant force, just not out of control. Never use jerky motion. Use smooth and controlled movement.
  4. Elbows in, this will target your triceps more. If you have your elbow flared out this may have excess strain on your shoulder joints while doing this exercise.
  5. Diamond push-ups. This exercise activates the entire triceps and is less stressful on the shoulders.
  6. Move only the forearm for overhead cable triceps extensions, pushdowns, and triceps kickbacks. Triceps exercises are controlled movements. Adding pauses at the top of reps and halfway through reps can help with different phases of the contraction. Focus on keeping tension on your triceps and flex them when you’re in a straight arm position. 
  7. Hand positioning matters. The narrow, close, or shoulder width grip is known to activate the triceps, especially the long head. 


Please note: Consult your physician if you have a certain condition or injury prior to taking a HIIT class.



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