Tricep Training: Top Tips For Impressive Triceps

Many trainers give so much focus to stimulating growth in their bicep that their tricep training begins to suffer. In these cases, the triceps may only be worked on chest and shoulder day, meaning that they only work in a secondary capacity. While beginners may be able to get away with this; the intermediate level trainer will run into problems if tricep training is neglected. Problems arise in all pressing movements (such as the bench press and shoulder press) because of the weak link in the chain; the triceps.

Another reason why tricep training is important (albeit, a vain one) is the role the triceps play in creating the illusion of having big, thick arms. While people are startled by the sight of impressive biceps, having lagging triceps is really just a big disappointment (Think getting stood up by a hot date disappointment). They add shape and width to the arm because they literally comprise two thirds of the arm, while the bicep accounts for the remainder.

Having strong triceps plays a massive factor in how much weight you can make use of for all pushing movements. Increasing your military or bench press requires you to have strong triceps in order to push the weight through the full range of motion; having weak ones will leave you shaking, bending your back and making too much use of your spotter for help to complete the motion. This leads to both injury and growing frustration because you won't be able to progress to heavier weights with your triceps lagging behind. Leave your ego behind and train your triceps using both the light and heavy weight that they need in order to grow. Nobody wants to be seen holding a very light pair of dumbbells but that's what most people need in order to bring up their lagging triceps.

Here are some effective tips to use to create powerful triceps:

• Go heavy - Using a compound lift such as the close grip bench press, places more emphasis on the triceps rather than the chest muscles, while still remaining a multi-joint exercise. This means that you will be able to expose your triceps to much more weight than they're used to in a range of motion that is beneficial to them which will in turn spark new growth.
• Go light - After using heavy weights for tricep training, turn to single joint exercises such as single arm dumbbell extenstion to really bring out the fullness of the long head of the tricep. Keep good form and complete a full range of motion with a flex of the tricep at the top of the movement.
• Pushdowns - Tricep pushdowns are essential for stimulating the short head of the tricep, which can become very impressive if trained frequently and properly.

Never neglect your triceps as they provide a number of benefits when it comes to your other favourite muscle groups and the exercises you perform for them. Treat them well, and they will reward you.

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