However, I have found that a handful of movements augment and intensify triceps power and development.
As I mentioned previously, push-downs will not be discussed.
We need to allocate our time, optimize hormonal response and utilize the most efficient exercises and movements that will deliver the very best in terms of return of investment.
As natural trainees, unless we are limited in some way or fashion due to injury, causation, or circumstance, we need to always, always focus our choice of exercises with a predominant target of fighting gravitational pull, moving our body through space with compound movements.
Isolation exercises simply will not deliver the same results.
Using big compound/ multi-jointed movements like bench variations, overhead pressing etc. will jump-start growth in the triceps and all upper-body pushing movements, along with ancillary, supportive, synergistic muscles.
Moving above and beyond the large pushing compound exercises, today I’d like to discuss what I consider to be a great triceps movement and what will actually be what is considered the only “isolation” exercise in this series.
Triceps Extension have many flavors and variations, but the common denominator is that they directly target the long-head of the triceps.
This movement can be done with both dumbbells or barbells, lying on a bench or standing.
After all sorts of experimentation and trying the multitude of variations, I always go back to the lying triceps exercise as a go-to for targeting and isolating the triceps, in particular the aforementioned long head.
Also know as “skull-crushers” a key component of this movement is the stretch that you get. I do like to take the stretch a bit further than standard skull-crushers by lying flat on a bench and dropping the bar beyond my head and employing a deep stretch. This really engages the long head and produces a 3-D effect.
Next up, I will discuss what I think are the very best pinnacle movements for building the triceps.