Triceps
are two thirds of the overall size of your upper arm, so the secret to
big ass arms is to build an impressive pair of triceps.
1. Isometrics
You
know how much squeezing the target muscle during the
isometric phase of your rep. With triceps this is especially the case
because you are able to significantly increase the tension across the
back of your arm and get more fibers Firing!!!
When
you do pushdowns try squeezing and holding with your triceps almost
locked out (not fully to avoid elbow hyper extension) - you'll instantly
notice the difference. This is one of the best tips you'll ever get for
packing mass on to your triceps.
2. Close grip pushdowns
Cable
pushdowns
are one of my favorite triceps exercises, but going close grip can
make it an even harder, more effective exercise to build the long head
(inner head). This is an area many fail to really develop.
Stand closer to the machine and keep your elbows tucked, set back and grip the bar with a close grip.
You're long head will burn like hell!!!
3.
Unilateral
It's very common for someone to
have better tricep development on one side over the other. Yes this can
be the case with all muscle groups, but especially with triceps. Maybe
because there's 3 distinguishable heads and the shape of the muscle.
Its
a good idea to include some dumbbell and cable work on your triceps to
ensure both sides are being worked equally. You also have the freedom to
really focus on each side, mentally which
helps engage more fibers in itself.
Triceps kickbacks and single are overhead cable extensions are both great options here.
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