These Triceps Training Tips will give you the edge in gaining muscle mass. You will learn unique tips in various triceps exercises and will learn how changing the angle or hand position will target different muscles in the triceps.

Pulley Push Downs

The trick to getting a good pump with this exercise is to have the cable come close to you by having your body lean forward slightly and your elbows tucked near your body.

Also, use the full range of motion when performing this exercise so you get a good stretch on every rep. Make sure you lock on the bottom of the rep to get the maximum contraction.

Additional triceps training tips for pulley push downs…

• Using a overhand grip will work all three heads of the triceps.
• Using a reverse grip will work the long head of the triceps, which is the muscle closest to your body.
• Leaning forward at a 45 degree angle will also work the long head of the triceps.
• Performing a rope push down will work more of the lateral head of the tricep, which is the tricep muscle furthest away from the body.

Over Head Extensions

With this exercise, you have a lot of options to choose from. You have a dumbbell overhead extensions that you can do with one hand or two. Plus, you have a barbell over head extension.

Make sure you have a weight that you can handle and keep the triceps as straight as possible (do not change the position of the elbow when lowering and raising the weight).

Try to go as low as possible behind your head to get a good stretch on the triceps muscles and then lock on the top to get a good contraction.

Close Grip Bench Press

The important triceps training tip here is not to put the hands too close together on the barbell. It will cause extreme stress on your wrist with using heavy weights. You will want to have about two to three inches between your hands on the barbell.

Go all the way down and slightly touch your chest. Then go all the way up until your elbows lock. Keep your elbows tucked into your body when performing this exercise to incorporate more stimulation for the triceps. You can perform the close grip bench press on either a flat bench or decline bench.

Triceps Kickback

This exercise is more of a toning exercise for the triceps. So, you do not have to use a lot of weight to feel the results.

You will want to lean forward until your back is parallel with the floor and keep your back straight, not rounded.

Have your triceps in lined with your back and kick back your arm using your elbow as the movable pivot. Do not move your triceps, just your forearm.

This exercise can be done with dumbbells or cables and really works the lateral head of the triceps.

With the above triceps training tips, you can better target the type of results you want.

Henry Chervenka

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