4 practical tips about triceps training.
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First, we want to make sure you train the triceps with full range of motion. The main function of your triceps is elbow extension. So let's train this movement pattern effectively by properly stretching and contracting your triceps on exercises like pushdowns. This also applies to rope pushdowns. You can also consider using 2 ropes for more range of motion.
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Next, we want to prevent losing tension on the triceps whenever you train your triceps with dumbbells. Let's take triceps kickbacks as another example, if you bring your lower arm all the way up to your chest, there is no resistance on the tricep. Instead, try something like a triceps standing cable kickback in which there is more resistance on your triceps or use Banded kickbacks if you train at home.
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Also, it's beneficial to train the triceps from different angles. Since the long head of your triceps attaches to the shoulder, you are able to train the long head at different muscle lengths based on your arm position. I suggest including a triceps lift in which the arms are at your side, overhead and at a 90-degree angle.
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Lastly, the triceps aren't just trained with isolation movements, but also with compound movements like the bench press and shoulder press. If you want to focus more on your triceps in your training, try progressively overloading exercises like dips or the close-grip bench press.