Maximize Tricep Growth

 

There are three heads that make up the Triceps: The long head, medial head, and lateral head. Each has a similar function in that they extend the arm, but exercise selection should vary slightly to maximize Tricep development. Here’s how to do it:👇
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Long Head: The long head of the Tricep, located on the inside of the upper arm, is worked best in the close grip bench press, dips, diamond push ups, and dumbbell kickbacks.
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Short Head (Lateral + Medial): This part of the Tricep, located on the middle and outer area of the upper arm, is worked best in rope pushdowns, bench dips, decline Tricep extensions, and overhead Tricep extensions. The lateral and medial head have very similar muscle activation patterns in exercises and are usually grouped together when described the short head of the Tricep.
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The Triceps are worked heavily in regular bench press, overhead press, incline press and really any pressing movement, so much isolation isn’t usually needed to build solid Triceps. However, staying between 10-14 total isolation sets per week should be enough to develop them without overworking them. Doing isolation movements 1-2 days per week will be good for most people. This could be done after a push workout or on a different day, whichever works for you and doesn’t get in the way of your other training.
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