The triceps brachii is a large, thick muscle on the dorsal part of the upper arm. It often appears as the shape of a horseshoe on the posterior aspect of the arm. The main function of the triceps is the extension of the elbow joint.
Movements
- Heavy Press (Close grip)
- Stretched Cable (Overhead)
- Heavy Extension (Skullcrusher)
Why?
Heavy press – Achieves greatest peak torque which drives best adaptation response.
Stretched cable – Strength curve favors greatest toqure requirement while stretched.
Heavy extension – Strength curve favors greatest torque requirement while less stretched.
Triceps are involved in all chest pressing movements. There is no such thing as off-target volume, so equating total volume for triceps per week needs to include chest workouts. I don’t ever see a need to have more than 6 additional sets of Triceps if Chest workouts are sufficient.
If you are looking for profesisonal help with your program or assistance with movement, contact me here.