Exercises for triceps

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As I have promised in my previous post in my blog beast_fitness_tips  I have come up with an awesome content for training triceps. Triceps is a small that need more attention on it to make it big. In this post I will explain how to train triceps.

Anatomy of triceps: Triceps is divided into three parts long head, lateral head and medial head. We should train three different parts with three different types of movements and with different equipment.

First of all compound movements:  As I said before there are compound movements that train more parts at a time. Push ups are the best example for compound exercises to train triceps. Close grip bench press is also a compound (partially) to build triceps.

There are other compound exercises for triceps are diamond push ups, close grip push ups, skull crushers.





Some secret tips to build triceps quickly:

1.       FIND THE TARGET OF AN EXERCISE

"It's silly doing a triceps movement and not knowing precisely which part of the triceps you're

Hitting," Arnold wrote. Great advice, but how should you apply it? Arnold suggested a tip he learned from legendary trainer Vince Gironda: Do 20 sets of a particular movement, and then nothing else for that body part. See where the soreness is most concentrated the following day.

 

2.       ADD PARTIALS AFTER FAILURE

With triceps, Arnold's advanced technique of choice was partial reps. after doing a set of full-range push-downs, for example, he'd extend the set with 5-6 partials, either over the top or bottom half of the movement. Even though he couldn't do any more full-range reps and was limited by the sticking point, he could still manage a few more reps to really spur growth.

 

3.       DO SUPERSETS TO INTENSIFY THE PUMP

Arnold frequently supersetted biceps and triceps movements—or, in other words, performed exercises back to back—to bring an enormous amount of blood into his arms. Blood carries oxygen and nutrients critical for growth, but these supersets also enabled Arnold to achieve his ultimate training goal: a killer pump. Super setting a smaller muscle group like arms is easier than a larger one like legs, though Arnold often did that pre-contest as well.

Isolation movements for triceps: We use isolation exercises to train lagging muscles and intensify the pump. Isolation exercises for triceps are triceps push downs with various grips, triceps extensions and kickbacks. These exercises will increase the contraction in triceps and aid us in building muscle quickly.





Precautions:  While doing triceps extensions keep your shoulders in a safe angle. And the movement of the weight should be controlled or else your neck may get injured.

 

Note: Hope you enjoyed the content then click the subscribe button to get my updates. In this post I have said about triceps training in the next post I will complete the exercises for hypertrophy with abdominal exercise.

 

 

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