The reason why I have been able to achieve this is because I have always paid great attention to the triceps exercise, and the following is what I think are the most critical triceps training points.
1.Depending on the movement and training sensation, decide whether or not to fully extend the arm.
First of all, as we’ve discussed in many of our explanations, a fully extended arm can reach the full position of triceps contraction, but many trainers can’t quite tell the difference between a hard straight elbow and a full triceps contraction.
So if you don’t have enough judgment, but want to try to go all the way through the movement, then I suggest that you do all free weight triplets, such as the narrow grip bench press, such as curl arm flexion, dumbbell arm flexion, whether standing seated or lying down, and try not to let your arms straighten out; or start slowing down deliberately at the stage where your arms are close to straightening out, and then tighten the triplets at that point.
For all rope triplets, whether pull down or various arm flexions, try to straighten your arm and pause briefly to squeeze the triplet, but again do not accelerate to complete the process of straightening the joint.
2.Don’t train the three heads in isolation.
Just as some trainers may have weak shoulders, biceps, and calves that they want to deliberately strengthen, there are also trainers who are frustrated that their triceps never develop well, and they think to themselves, “Well, I’ll just have to schedule one or even two or three isolated triceps training sessions per week.
But no matter how much you want it, your muscles need to recover well in order to grow and be more efficient the next time you train, and this is true for all muscle groups, and training in isolation is not only inefficient but also boring.
Therefore, I would recommend training it with other muscle groups, such as the classic biceps and triceps arrangement; or arranging the shoulders and triceps together for push day exercises, with more compound movements like shoulder press, narrow grip bench press, and bicep flexion; or the more conventional chest + triceps, which I recommend more, not only is more interesting and efficient, but also may have unexpected effects because you pay enough attention to the compound movements.
3.Don’t be afraid to use a lower number of times.
In reality, the triceps has great strength and muscle size growth potential (far greater than the biceps), and it’s a key factor in determining the strength of your push, so if you really want to get some decent triceps development, don’t be afraid to train with 6-8 times or even lower, especially in pushing and some of the safer movements with a fixed trajectory.
4.To include pushing, pulling, and arm flexion movements (overhead)
The main targeting points for triceps training can be divided into the long head, lateral head, and medial head (and the triceps actually has four tendons), but in a typical triceps training movement, all three heads are involved, with a slightly different emphasis.
The inclusion of the push allows us to use heavier weights, and the narrow grip bench press in particular is a good stimulus for all three heads; the pull-down type of movement is less difficult to execute. There are many variations of arm flexion and extensions that can bring a lot of variation to our training, especially if we regularly schedule overhead movements to help us work on the long head.
Although triceps don’t get as much attention as biceps, they are critical to the dimension of our arms, the strength of the push and the strength of our upper extremities, so follow the above mentioned points to help you build the king’s triceps in the morning!