The best way to train triceps The top tips from 8 experts

We asked 8 experts in the field of weight training and bodybuilding the following question:

What's the best way to build triceps?

Here are their answers:

PJR Overtrains

https://www.youtube.com/watch?v=l257_mLzces

No exercise for the triceps works the long head of the triceps harder than this one. There is no exercise that even comes close.

You can do all the close bench presses and all the dips in the world, but none of these exercises will put the long head of the triceps in a fully stretched state. And the muscle that is stressed the most in a stretched position is the muscle that takes most of the strain.

The long head of the triceps, which attaches to the lateral part of the shoulder blade, acts as a shoulder extensor. You cannot move the long head of the triceps into a fully extended state without shoulder flexion. PJR pull-ups put your shoulder into a 180 degree shoulder flexion, which in turn puts the long head of the triceps into a maximally extended state.

When someone tells me that this version of pull-ups is a latissimus exercise, I know that they simply don't know how to perform this exercise correctly. If you do it like this, it will work the triceps:

• From the highest position, bring the shoulders into a 180 degree flexion and then lower the dumbbell straight down to fully extend the triceps.
• The initiation of the concentric (lifting) phase of the movement is through elbow extension (stretching) to full extension, which is the primary function of the triceps.

This differs from latissimus specific pull-ups where the elbows tend to remain in a slightly flexed or fully extended position to emphasize a stretch of the latissimus.

In the variation of pull-ups presented here, the elbows go into flexion and then extension to emphasize the triceps rather than the latissimus.

- Paul Carter - weight training and bodybuilding coach

A variation of tricep presses on the cable pulley

Don't be fooled by the simplicity of this exercise. It will make a big difference. The first point to emphasize is that this exercise is best performed as the last exercise of the tricep workout.

Cable tricep presses are one of the best exercises for the back of the arm. EMG tests have shown that tricep presses with a cable grip are effective for both maximum and average values. Scientists have found that cable tricep presses activate the lateral muscle head of the triceps more than prone tricep presses (skullcrushers) or kickbacks.

My variation of choice is to add three to four seconds of isometric hold to the set, which increases the time under tension and improves your ability to build a mind-muscle connection during the hold. Hold the first repetition for 3 to 4 seconds and then perform 4 repetitions. Then hold the contraction again for 3 to 4 seconds and perform 4 more repetitions. Finally, hold the final repetition for another 3 to 4 seconds.

- Michael Warren - Strength coach and performance expert

Partial repetitions of bench press variations using the repetitive effort method This method was popularized by Mel Siff in Super Training and Louie Simmons of Westside Barbell. It emphasizes moving light weights for a large number of repetitions. This method has proven itself time and time again with powerlifters all over the world. If you don't believe me, look at people like Dave Hoff, who bench presses 1000 pounds, training under the guidance of Louie Simmons.

This method is meant to be used with accessory exercises - especially the exercises that immediately follow your main exercise. This method is unique in that it builds strength, increases endurance, raises the lactate threshold and promotes growth hormone production. The following exercises are ways to integrate this method into your training program.

Triceps of death

This is the most brutal triceps exercise you will find. Anyone willing to try this with a few friends will experience muscle growth - guaranteed.

Execution: Lie on a bench as if you were going to do a regular bench press. Have a training partner place two planks on your chest as for board presses(https://www.youtube.com/watch?v=XeScw6pghNw&t=55s) and then perform 5 repetitions. Without placing the bar in the rack, your training partner places 3 planks on your chest and you perform another 5 repetitions. This continues until you have reached 5 planks, at which point you perform as many repetitions as possible.

With my athletes, I use 135, 185, 225, or 275 pounds. It's important to know that it's all about how many reps you can do with the last plank.

Board bench press with 3, 4 or 5 planks

You can use this method immediately after your last set of heavy bench presses or at the end of your training session as a finishing exercise. The purpose of the planks is to substantially limit your range of motion and eliminate any support from the pecs. This allows you to primarily train your triceps.

Execution: Lie on a bench as if you were going to do a regular bench press. Have a training partner place 3, 4 or 5 planks on your chest. Lower the weight to the planks and then press it back up. Repeat this either for time (no less than 30 seconds) or for the maximum number of repetitions (no less than 20). If you are doing multiple sets, you can change your grip from close to wide.

Dumbbell floor presses

This is the most popular variation as it is simple and you can do it anywhere with dumbbells or kettlebells.

Execution: Lie on your back on the floor. Your feet can either be flat on the floor or you can stretch your legs straight out in front of you. Now perform the same movement as you would for a regular dumbbell bench press. Make sure you control the movement and let your elbows touch the floor. Don't let them hit the floor with force as this will do more harm than good. You can perform the exercise either for time (no less than 30 seconds) or repetitions (aim for more than 30 repetitions).

- CJ McFarland - Strength coach

Several variables are needed for triceps growth

Effective triceps development is the product of the following variables:

• Upper arm position relative to the torso
• The angle of resistance in relation to this arm position
• The volume
• The tempo

The way in which the upper arm is positioned will generate a range of different angles:

• Your upper arm can be parallel to your torso or under your head, as is the case with cable tricep presses
• Your upper arm can be perpendicular to your torso, as is the case with lying tricep presses (skull crushers).
• Your upper arm can be in line with your torso with your arms above your head, as is the case with French presses.

Each of these positions will slightly change the active range of each of the three muscle heads of the triceps, primarily affecting the long head of the triceps - the inner part of the horseshoe. The full active range of the triceps will only be maximized if all of the arm positions are used.

Think of the angle of resistance or the line of pull. The strongest muscle activation occurs when the angle of resistance is 90 degrees to the forearm. Since a resistance consisting of free weights always pulls vertically downwards, cable pulls are an excellent way to change the line of pull.

In different exercises, the triceps are maximally loaded either in the starting position, in the middle range of motion or in the end range of motion. For maximum growth, choose exercises that place maximum load on the triceps in all three positions. Always use different combinations of upper arm positions and resistance angles to maximize triceps development.

Make volume and speed a priority instead of the weight used? Why? Because you will get better results. The biggest mistake exercisers make when training triceps is using so much weight that they don't achieve enough time under tension to stimulate any growth.

- Kurt Weber - Strength & Conditioning Coach

Three specific exercises

Getting strong on heavy multi-joint exercises is undoubtedly one of the best ways to develop your triceps. However, most exercisers need something more to maximize their growth potential. That's why I recommend adding these three exercises to your training program once every 5 to 10 days:

• A triceps-dominant horizontal pressing exercise (e.g. close bench press)
• A tricep extension that emphasizes the stretched position (e.g. lying tricep press / scull crusher)
• An isolation exercise with constant tension (e.g. cable tricep press)

First perform a thorough warm-up with tricep presses on the cable with high repetitions. This will lubricate the elbows. Start with 4 to 5 sets of your favorite tricep-dominant pressing exercise: close bench press, reverse incline bench press, dips, reverse grip bench press or close grip floor presses.

If you really want to maximize your triceps growth, try using supportive resistance (bands or chains) to overload the top half of the movement, which is the phase that emphasizes the triceps. Avoid an extremely tight grip as this can put too much strain on your wrists and can cause you to turn your elbows out, reducing the load on the triceps. Instead, use a grip that is about shoulder width.

Use 2 to 6 repetitions on this first strength exercise to help target the motor units with the highest threshold of stimulation and maximize mechanical tension. This will not only optimize the growth response in the rapidly contracting muscle fibers, which have the greatest growth potential, but will also provide a neural potentiating effect that will make all subsequent isolation exercises feel easier.

Next, move on to a triceps extension exercise such as lying triceps presses (scull crushers), overhead triceps presses or JM presses. These exercises will help emphasize the stretched position, which will cause muscle damage. If I had to recommend one exercise that is both easy on the joints and absolutely brutal on the triceps, it would be Skullcrusher with kettlebells on a reverse incline bench with an emphasis on the eccentric phase of the movement.

The combination of a downward incline and kettlebells puts continuous tension on the triceps - something that most tricep exercises don't have to offer. This exercise also tends to put less stress on the elbows. Multiple sets of 6 to 10 repetitions are perfect for accumulating significant time under tension while also maximizing microtrauma and muscle damage.

To finish the session, perform a constant tension exercise targeting the contracted position. This includes most variations of cable tricep exercises including variations with a rope grip or reverse grip, one-arm variations and kneeling variations.

Perform 2 to 3 sets with either a slower tempo and moderate repetition ranges (8 to 12) or with a more traditional tempo and higher repetition numbers (15 to 25). When you reach the point of muscle failure on your final set, perform a descending set by halving the weight and performing as many reps as possible. Expect significant metabolic stress and cellular swelling, as well as a huge blood flow for a massive pump. Yes, the pain will be almost unbearable, but the growth will be worth the pain.

Another tip is to perform each exercise with your favorite biceps exercise in superset. Not only will this maximize your cell volumization and muscle pump, but it will also allow you to use heavier weights throughout the training session. This is due to the fact that depletion of the antagonistic muscle produces reciprocal inhibition. This allows for greater force production by the agonist, maximizing overload and muscle growth.

- Joel Seedman, PhD - Strength coach and performance expert

Pay attention to the three Ps

Most exercisers want massive arms and the triceps make up the majority of the upper arm circumference. Several aspects influence the speed at which your triceps can grow:

Weight (Pounds)

Unlike the biceps, where the pump is more important than the weight moved, the triceps need both. However, before you put another pair of discs on the bar at Skullcrushers, you should not lose sight of the fact that heavy pressing exercises for the chest and shoulders also inevitably train the triceps. This means that your chest training already takes care of most of the heavy training for your triceps - and not triceps-specific exercises.

Pump

Yes, the triceps respond extremely well to a fascia-widening pump, which is best achieved through extended sets, mega sets and descending sets. An excellent example of a mega set is the following: Tricep press on cable, followed by dips between two benches, followed by close grip push-ups. An advanced set that I love includes one-arm cable tricep presses where you go from an underhand grip to an overhand grip.

Program design

Nothing hinders the process of triceps growth more than inflamed elbows, which is why the order of your exercises is so important. I prefer to perform my tricep workout directly after chest and/or shoulder training.

Tricep training after heavy pressing exercises ensures that your elbow joints are warmed up and has the added benefit of forcing you to use lighter weights on the tricep specific exercises - an added safety feature.

As a final measure on the program front, you should always finish your tricep workout with an exercise focused on stretching the triceps. I can see faster growth when stretching an exhausted and massively pumped up muscle. A good exercise would be overhead tricep presses, for example.

- Mark Dugdale - IFBB Pro Bodybuilder

Frequency

I've always had usable triceps - especially relative to my biceps. The main reason for this? I've always used a high frequency in my tricep training.

When I was a teenager, I read that the secret to massive arms is to have big triceps, as they make up two-thirds of your upper arm mass. And even if this isn't entirely correct, it stuck in my mind. That's why I always did at least twice as much training for the triceps as for the biceps and trained them at least three to four times a week.

There were two times when my triceps were at their biggest. The first time was when I first tried the Westside Barbell workout, which emphasizes tricep training. I had read an article by Louie Simmons about additional workouts. He talked about how mini workouts every day and several times a day can boost your results.

I did tricep presses with bands several times a day for the next few months. I didn't use a specific set or repetition scheme, but simply performed a lot of tricep presses with bands throughout the day, focusing on getting a strong contraction and pump. My triceps grew tremendously during this time.

The second time was when I specialized in bench presses, doing some form of bench press pretty much every day. This also made my triceps really thick and dense. So if you want to achieve rapid tricep growth, then you should train your triceps often with low-impact exercises (cable tricep presses with moderate or light weights), focusing on achieving a crazy pump and maximum contraction, after which you stop. Tricep presses with bands are great for this purpose and can be done daily - and even multiple times a day - at home or anywhere else.

- Christian Thibaudeau - Strength coach and performance expert

It's all about the tension

Over the years, my quest for bigger and denser triceps has led me to the conclusion that it's not necessarily the exercise that makes the biggest difference, but the tension the muscle is subjected to. I believe this is true for any muscle, but especially for the triceps.

The mass and density will come with controlled and heavy scullcrushers, close bench presses and heavy dumbbell kickbacks. You don't see many exercisers performing heavy kickbacks. This is always an exercise that exercisers forgo or use light weights on. But over the years, I've worked my way up to over 30 kilos of dumbbells while maintaining strict form with no swinging.

Another excellent exercise that places a lot of tension on the long head of the triceps is one-arm tricep presses on the cable pulley.

Turn your body to the side, pull your shoulders back and use strict form.

- Arash Rahbar - IFBB Classic Physique Pro

References:

1. Boeckh-Behrens, WU, Beier, P., & Buskies, W. (2001). Fitness Strength Training: The Best Exercises and Methods of Sport and Health. Rowohlt Paperback Publishing House.

Source: https://www.t-nation.com/training/the-very-best-way-to-build-triceps