Time to learn the 10 commandments of tricep training from Jeff from Athlean X.
10 Commandments of Tricep Training
“If you want to build big triceps you have to make sure you are avoiding the biggest triceps workout mistakes while not forgetting to do the right things. In this video, we are going to cover the 10 commandments of triceps training. The shalt and shalt nots of how to make sure every one of your tricep workouts is productive and helping you to pack on those gains to the back side of your arms.”
“This is the complete list of tricep training tips found in this video:”
1. Thou shalt do a dedicated triceps workout each week
2. Thou shalt be mindful of your back training
3. Thou shalt not forget pushups
4. Thou shalt perform full extension (yeah, full like ALL the way full)
5. Thou shalt not fear thy kickbacks
6. Thou shalt bend thy wrist
7. Thou shalt fix your posture for bigger triceps (yes posture)
8. Thou shalt train all parts of the strength curve
9. Thou shalt always remember to train your triceps heavy
10. Thou shalt not forget to train triceps light
“Taking from the triceps master tip on our channel, you must remember to straighten your elbows all the way on your tricep exercises. Far too often, the elbows will be left a little flexed and the medial and long head of the triceps don’t get adequate activation by never reaching a full contraction.”
10 Commandments of Tricep Training
“It is important that you add a dedicated triceps workout to your training week. Often times, people who follow push pull legs and total body splits relegate their specialized triceps work to a couple exercises at the end of the workout. Not only is their inadequate volume but they aren’t attacking these tricep exercises with enough energy given that they are already fatigued from the other exercises they did earlier in the workout.”
“It follows up that you also will need to be aware of when you are planning your triceps workout in your overall weekly workout schedule. This is because there is a carry over between some of the back exercises that you might do that will also tax your triceps and not allow them adequate time to recover. If you do pullovers or straight arm pushdowns in your back workouts then you will need to consider when you place your triceps workout in your routine.”
10 Commandments of Tricep Training
“Pushups are incredibly versatile for building bigger triceps because of what they do for increasing volume without needing extensive equipment or space. In fact, they can be the perfect drop set option for any compound exercise that precedes it. You just have to remember to tweak the pushup in a way that places more of the stress on the triceps rather than the chest or shoulders.”
“Don’t forget to do kickbacks if you want to build big horseshoe triceps. The movement is one of the very few that helps to place the triceps in its most contracted and shortened state with the elbow back behind the body and the elbow full straightened. Active insufficiency will cause you to sacrifice the weight you can use on the movement but the peak tension generated is worth the inclusion.”
“You must always remember to train your triceps heavy if you want to see maximum growth. Heavy exercises like the close grip bench press, lying ez bar extension and even weighted dips are all candidates to help pack on some size on your triceps while fitting the bill of the heavy movement required to get the job done.”
“That said, you must also remember to use light triceps exercises if you want to build bigger arms. The reason for this is that using light weights for high reps in your tricep workouts is going to spark a different set of growth stimulus – metabolic stress. When you perform high reps you accumulate metabolic buildup that can serve to stress the muscle cell and cause adaptation that forces new muscle growth and bigger triceps.”
Video – 10 Commandments of Tricep Training
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