Overview
A triceps workout session is demonstrated, featuring four exercises targeting all triceps heads using moderate rep ranges and focused technique. Guidance and tips are provided for maximizing muscle development.
Exercise 1: One-Arm Triceps Press Down
- Elbow kept close to the body to emphasize the medial and lateral triceps heads.
- Long head is less activated due to arm position, promoting greater force from other heads.
- Unilateral approach allows focused effort on each arm and improved mind-muscle connection.
- Suggested rep range: 10–15 reps for 3 sets with an emphasis on muscle focus over heavy weight.
Exercise 2: Kettlebell Lying Extension
- Kettlebells are favored over dumbbells to reduce elbow discomfort.
- Hands are positioned together, increasing triceps tension; proper form is highlighted.
- Targets the long head of the triceps, especially with a good stretch and focused contraction.
Exercise 3: Pullovers (Variation)
- Performed with specific hand placement for better triceps engagement.
- Exercise provides a focused stretch and contraction on the long head.
- Emphasized as a great movement for isolating and developing the long head.
Exercise 4: Stretch Push-Up with Isometric Hold
- Involves an extended stretch and isometric hold at the bottom for triceps and chest activation.
- Recommended rep target around 8 reps.
- Useful as a finishing exercise for either chest or triceps workouts.
Training Principles Highlighted
- Exercises selected to cover all three triceps heads: long, medial, and lateral.
- Moderate rep ranges (8–15) and multiple sets (typically 3 per exercise) are recommended.
- Importance of mind-muscle connection and proper form is emphasized throughout.
Recommendations / Advice
- Prioritize focused muscle contraction over lifting heavy weights, especially for single-joint triceps exercises.
- Use variations (such as kettlebells or specific grips) to accommodate joint comfort and enhance muscle tension.
- Follow expert content (e.g., Brad Schoenfeld on Instagram) for further education and technique improvements.