Training triceps

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

  1. Heavy Press (Close grip)
  2. Stretched Cable (Overhead)
  3. 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.

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